Hip Thrust Variations To Grow Your Glutes

Women preforming a hip thrust

Searching for effective hip thrust variations to grow your glutes? Look no further as this is your ultimate guide!

Hip thrusts are highly effective for building muscle and strength, particularly targeting the gluteus maximus and other muscles in the lower body.

Check out the video below to explore the top 3 hip thrust exercises preformed by our instructor here at East Park Gym.

Remember to consult with a medical professional if you're uncertain whether these types of exercises are suitable for you. 

Read on to explore more hip thrust variations.

Hip Thrust Variations For Stronger Glutes

Single Leg Hip Thrust

1. Sit in front of a box or bench with the bottom of your shoulder blades on the edge. Keep your feet flat on the floor in front of you, with your knees pointed upward.

2. Lift your left leg off the floor. You can bend your knee so that your hip and thigh form a 90-degree angle, or straighten your leg up at a 45-degree angle.

3. Tighten your core muscles and push through your right heel to raise your hips off the floor. Keep lifting until your hips are level with your shoulders and chest.

4. Hold for a moment, then slowly lower your hips back down to the floor. Make sure to keep your back straight throughout the movement.

5. Repeat for your desired number of repetitions, then switch to the other side.

Resistance Band Hip Thrust 

1. Sit against a box or bench, with your upper back resting on it and your shoulder blades on the edge. Keep your feet flat on the floor and your knees bent, pointing toward the ceiling.

2. Take a resistance band and loop one end around each foot. Pull the middle of the band up so that it rests at the top of your hip crease. If the band isn't long enough to loop around your feet, hold the ends with your hands.

3. Tighten your core by pulling your belly button toward your spine and squeezing your buttocks.

4. Push through your heels to lift your hips upward until your body forms a straight line from knees to shoulders.

5. Hold for a moment, then slowly lower back down to the starting position.

Bodyweight Hip Thrust

1. Sit against a bench or box with your upper back against it, ensuring the bottom of your shoulder blades rest on the edge. You can keep your hands on your hips or cross them in front of your chest.

2. Place your feet flat on the floor, hip-width apart. Position them so that your shins are straight up when you lift your hips.

3. Engage your core, tuck your pelvis under, and squeeze your buttocks. Push through your heels to lift your hips until your body forms a straight line from shoulders to knees.

4. Hold briefly, then slowly lower back to the starting position.

Women doing a resistance band hip thrust exercise

Hip Thrust Benefits

Here are some benefits of incorporating hip thrusts into your fitness routine:

  • Building Glute Strength and Size: They are effective for increasing both the strength and size of your glutes.
  • Activation of Hamstrings and Quadriceps: Properly performed hip thrusts also activate your hamstrings, quadriceps, and adductor muscles (inner thighs).
  • Supporting Lower-Body Function: Hip thrusts improve the function of your hips, buttocks, and legs, enhancing performance in other exercises and daily activities.
  • Enhancing Running and Cycling Power: These exercises are beneficial for runners and cyclists as they develop lower-body strength and power, crucial for activities like running and cycling.

We hope you enjoyed these hip thrust variations to build and strengthen your glutes.

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FAQs Related To: Hip Thrust Variations

Q: Which hip thrust is best for glutes?
A: There are many varieties of hip thrusts that all primarily target the glutes, Some of the most popular include: Bodyweight Hip Trust, Barbell Hip Thrust, Dumbbell Hip Thrust, Single Leg Hip Thrust and Resistance Band Hip Thrust. Incorporating some or all of these range of motions will help towards strong glutes. 

Q: What happens if I do hip thrusts every day?
A: If you do hip thrusts every day you can expect to strengthen your glutes and hamstrings consistently. These muscles are crucial for various movements such as standing up, walking, running, and jumping. However, it's important to balance your routine with proper rest and recovery to prevent overtraining and allow your muscles to repair and grow effectively.

Q: Why are hip thrusts so popular now?
A: Hip thrusts have gained popularity because they effectively target the glutes, which are among the body's largest muscle groups.