The Hip Thruster – The Best Glute Exercise

Hip Thrust

While a good glute training program involves foam rolling, stretching, and activation movements, the Hip Thruster would be the move to execute if you just had one move to complete to get benefits. Almost every standing exercise, including one of our favorite moves of all time, the deadlift, recruits more muscle fibers than the Hip Thruster and variants of the activity. It gives your glutes a burn that very few other movements can match. Beginners, on the other hand, may choose to begin with a glute bridge version by using a plyo box before moving on to the Hip Thruster. It’s critical to concentrate on tightening your glutes and fully extending your hips without hyperextending your low back when doing the Hip Thruster.

The Hip Thruster: A Step-by-Step Guide

Although the hip thrust is simple to do, knowing how to set up and brace properly is crucial, and two elements that should not be neglected. Here’s how to execute a decent hip thrust.

Step 1: Put the loaded bar into the hip crease.

Sit with your back against the edge of a parallel-to-you bench. Now, roll a weighted barbell into your hip crease. Even you can wrap a towel or squat pad around the bar to make it more comfortable. Drive your feet, which should be placed firmly on the ground so that your legs are bent and your back towards the bench after the barbell is secure in the hip crease.

Form Tip: Your knees should be at a 90-degree angle. This will aid in the improvement of stability.

Step 2: On the bench, stabilize the upper back.

You want your shoulder blades to be on the bench and your upper body and hips to be in one straight line when you lean back against the bench.

Form Tip: You should be able to push your hips upwards at the apex of the hip thrust so that your torso is parallel to the gym floor. If you are unable to do so, you may need to reposition yourself on the bench/upper back.

Step 3: Lift the Hips and Press Through the Heels

Pull the belly button in tight and keep the back flat until you’re ready. At the bottom of the posture, lifters frequently arch their lower backs and miss-load their hips. Lock your torso in place so that your hips move up and down, almost like a lever. When doing this action, there should be no core instability. As you lift, keep your core tight and squeeze your glutes together.

When you conduct a hip thrust, which muscles do you use?

The most common reason for including hip thrust in a workout is to target the buttocks. The biggest advantage is that it strengthens and tones the sciatic muscles. Although squats and deadlifts are regarded as the finest butt workouts, they also activate the core, back, and thigh muscles. Hip thrust, on the other hand, guarantees that you will activate your buttocks the most. Other muscle groups can be exercised as a bonus. Hip thrusting, on the other hand, engages the hamstrings, quadriceps, and adductors.

Why do people confuse between a glute bridge and a hip thrust?

Many individuals believe that hip thrust is simply a variation of the conventional glute bridge. Lifting the pelvis towards the ceiling and squeezing the sciatic muscles are used in both exercises. The distinction between the two activities, on the other hand, is far more complicated. Let’s look at the differences between hip thrust and glute bridge.

Glute bridge — done entirely on the floor with a raised backrest for the hip push. However, the exercise becomes fairly similar after that. This easy process should be followed to perform a glute bridge correctly:

  • When the pelvis is elevated, lie on your back on the floor and bend your legs at the knees to make a straight angle.
  • Maintain this position for at least 3 seconds with your palms on the floor along your torso, squeezing your sciatic muscles – thighs and hips should be in line with your back.
  • Rep the exercise by lowering your hips and buttocks to the floor.
  • When elevating the pelvis, exhale and inhale when lowering it to the ground.

The most common way to complete a Glute Bridge is with your weight, but you can also add lesser weights to make it more challenging. However, you should pay close attention to your back; the heavier the burden, the more pressured your core and spine will be. This is because a glute bridge might cause the spine to be overloaded more than a hip thrust.

Instructions for a Proper Hip Thrust

  1. Sit with your back to the bench and your shoulder blades leaning on the bottom of it.
  2. Place the burden on your hips and hold it there with your hands — the upper arm-width grip is preferable.
  3. Put your feet on the ground.
  4. The breadth of your pelvis and hips should be somewhat broader than the space between your feet.
  5. The legs below the knees should be at right angles when elevating the pelvis.
  6. The head and neck should naturally adjust to the proper posture.
  7. When you’re ready, place your heels on the floor and elevate your weight towards the ceiling using your sciatic muscles to achieve a straight angle in your head, neck, torso, buttocks, and legs.
  8. When lifting, avoid using your back muscles; otherwise, you risk injuring yourself.
  9. Squeeze your sciatic muscles, press your hips forward, and exhale for at least 3 seconds during the top part of the exercise.
  10. Return to the starting posture and perform the exercise with an inhalation.

The efficiency of Hip Thrusters

Yes, it’s easy and quite effective. They’ve become well-known in several gyms around the country, and for good reason.

  • Expanding the glutes’ size
  • Increasing gluteal muscle strength
  • It aids in the improvement of weight-room performance.
  • Aids in the improvement of athletic performance.
  • Strong glutes may assist in minimizing lower back stress and positively influence the mechanics of the knees, hips, feet, and ankles, therefore hip thrusts can help reduce the overall risk of injury.

How to Exercise Safely to Avoid Injuries?

Before practicing any hardcore exercise or strength training, consulting your doctor is needed. As some people have some history of injuries Proper exercise technique is critical for ensuring the safety and success of the hip thruster exercise program, but depending on your needs, you may need to change your exercise regime for attaining the best results. Don’t try to boast while lifting weight and it is recommended to select a weight that permits you to balance the body weight while performing the exercise. When conducting any exercise, pay close attention to your body and stop it immediately if you experience any distress or pain while doing exercise.

Integrate suitable warm-ups, rest, and nutrition into your training regimen to see seamless growth and increase body strength.Your ability to thoroughly recover from your exercises will influence your final results. Rest for 24 to 48 hours before training the same muscle groups to allow for adequate restoration.


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