Hip Thrust

How To

All you need is something to place your upper back against so that you are in a sitting position. The rest is the same as a glute bridge.

This variation is useful because it increases the distance you have to extend. It’s not just the glutes that benefit from the exercise, because the move also recruits your hamstrings and quad muscles, and it will help to build speed and power in your legs alongside strength.

Research has found that the hip thruster is more effective at activating the hip extensor muscles when compared to the barbell squat, the deadlift, or the Romanian deadlift. This may be especially important for athletes who need to generate speed.

To make this exercise more challenging, you can also elevate your legs to increase the distance you have to work.

Tips

Tip 1

Keep the chin tucked down towards the chest while lifting the hips into extension. This helps to keep the core engaged and prevents you from arching the torso and overextending through the spine.

Full Extension

Extend the hips fully in line with the shoulders and knees.

Lower Slowly

Some people put substantial effort into the lifting segment and move quickly through the lowering phase to start another repetition. Take as much time lowering as you do lifting. It will force the glutes to stay engaged and work harder.