Lower the bar in the reverse motion until your butt is a few inches off the ground before thrusting up again. There are multiple muscles worked when doing hip thrusts, but the one that takes the cake is the gluteus maximus. "Place the weight right on your hip crease," says Anjorin. Refer to the cues from above to ensure youre executing the hip thrust as safely and efficiently as possible. If hip thrusts arent a component of your workout routine, then youre missing out on the best exercise to build strong glutes. 2019;33(10):2595-2601. doi:10.1519/jsc.0000000000003290, Williams MJ, Gibson NV, Sorbie GG, Ugbolue UC, Brouner J, Easton C. Activation of the gluteus maximus during performance of the back squat, split squat, and barbell hip thrust and the relationship with maximal sprinting. Hold for 2 seconds and lower your hips back to the ground. Creatine supplements are often used to enhance athletic performance and reduce muscle damage. And whether you want to get as strong as possible or simply strength train to keep your running game solid, hip thrusts can help. To reach full extension, lower the amount of weight slightly and see if you can get the hips fully extended. You can learn more about how we ensure our content is accurate and current by reading our. Convinced to try a hip thrust? The hip thrust is not better than a squat for most purposes. The ideal sets and reps for the hip thrust are based mainly on your training goals and fitness level. The range of motion here will be greater than a standard hip thrust try to drop down lower than you would if you were on the ground. Perhaps the most well-known and respected person in this space, Bret Contreras, aka The Glute Guy has performed multiple tests centered his doctoral thesis around the hip thrust and squat. If youre looking to build size and strength in your derriere, the hip thrust should definitely be part of your exercise routine. Soften the front knee slightly. If you're not ready to try the full version, you can try a glute bridge with or without weight. Healthline Media does not provide medical advice, diagnosis, or treatment. Jennifer Nied is the fitness editor at Womens Health and has more than 10 years of experience in health and wellness journalism. We avoid using tertiary references. Your neck should always . Strong glutes also promote athletic abilities, like jumping, sprinting, and changing directions. We may earn commission from links on this page, but we only recommend products we back. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. If your feet are too close to the bench, your quads will take on more tension. Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. Hold this position for a moment, then lower yourself down to your original position. Next, take extra care not to hyperextend the spine when doing this exercise. The main functions of the hamstrings are knee extension and hip extension. Hip Thrusts: 18 Benefits, Form Tips, Variations, Weights, and More The single-leg hip thrust is an extremely effective isolation exercise for the glutes. Some gyms may carry a unique piece of equipment specifically for this moveusually called a thruster. You can rest your elbows on the bench. The glute bridge is performed with your shoulders on the ground and is usually done with just bodyweight, although you could add resistance. Perfect Hypertrophy & Strength Exercise: Hip thrusts are ideal as a muscle-building exercise for the glutes. If you use the weight bench from the beginning, practice the movement with no weight before adding resistance. Is It Better To Do Cardio Before Or After Weights? Moving them further away from the body will help to shift the workload to the hamstrings and glutes. 3. Why The Barbell Hip Thrust Is The Holy Grail Of Glute Exercises - Bustle After the barbell is in place, push through your feet and lean back onto the bench. It's also going to active the gluteus medius and minimus more due to the demand on hip stability. For safety, be careful to set up your weight bench properly, especially if you plan to lift a lot of weight. Lift one leg and bend your knee at 90 degrees, Flex your glute to lift your butt off the ground, then contract it to lift your hips until theyre slightly above your knees. If hip thrusts are new for you, check in on your bodyweight form before adding weights into the mix. Why Hip Thrusts Will Make You Strong As Hell - Men's Journal Incorporate this move and similar ones into one of these popular workouts: Contreras B, Cronin J, Schoenfeld B. Barbell hip thrust. Want to know how to get rid of hip dips? This variation of the hip thrust is incredible because it is a unilateral exercise. This is your starting position. Some people put substantial effort into the lifting segment and move quickly through the lowering phase to start another repetition. Youll find her hiking, lifting weights, working on her downward dog, or perusing the farmers market. In a hip thruster, you're in a horizontal position, which allows you to maintain maximum tension on the hip muscles through the full range of motion. Load: The load you use should be commensurate with your fitness levels. A 5-10 minute moderate cardio warmup, followed by some dynamic stretches, will do. Cue the cossack squat, which tests your strength as well as your hip, knee, and ankle mobility. The single-leg hip thrust is performed by placing your upper back on a weight bench, raising one leg, and extending the hip of the other leg to achieve an isolated contraction of the glute. Improve Bone Density: Weight-bearing exercise is one of the only scientifically proven ways to strengthen the bones and improve bone density. The most common reasons for experiencing pain when performing hip thrusts are going too heavy or lousy body positioning. Therefore, whether youre looking to improve your hip-extension strength for daily activities or athletic purposes, the single-leg hip thrust is an excellent choice. It will force the glutes to stay engaged and work harder. Wearing the right pair of walking shoes is key to preventing injury and keeping your feet comfortable. Once youre able to find the best body positioning for yourself, then youll be able to go as hard as you can trying to get those gains. Feet-elevated hip thrust: Placing your feet on an elevated surface as you perform the movement. Roll a barbell over your legs and let it rest where your hips bend. Build Your Glutes with the B-Stance | Strong Strong Friends There are a few solid reasons why the hip thruster is an essential movement for leg day at the gym. In a hip thrust, you push through your lower body (more on the specific muscles it lights up in a sec) to lift your hips (and potentially a weight) up into a bridge position. These muscles are primarily responsible for hip extension, although they contribute other functions, too, such as balancing the pelvis, hip abduction (spreading the legs apart), and hip adduction (bringing the legs together). The main functions of the gluteus medius are to support hip movement and stability. Both Anjorin and Wilson personally incorporate the exercise into their leg day sweats. "The biggest difference between the hip thrust and the glute bridge is that because your back is elevated, there's an increased range of motion that your hips must travel for every rep," explains Jill Belland, co-founder of Barre Belle. 6 Benefits of the Hip Thrust - The Ultimate Workout Log Barbell Hip Thrust: A Complete Guide to Form, Benefits & Tips Green // Getty Images A seven-week strength training program of hip thrusts is more effective at improving sprint times than a program of squats, a new study published in the journal Sports. If youre a beginner, you might want to aim for a higher rep range and lower weight, whereas advanced lifters might use fewer reps and heavier weights with longer breaks between sets. . Mistakes could lead to a less effective outcome and potentially to neck or back problems. However, if youre adding weight, youll need to give your muscles time to recover. When designing a workout, it's important to move in all of the body's planes. Set up your barbell with weights on it before sitting down. Another common mistake when performing the single-leg hip thrust is pushing with your arms and elbows instead of your glutes. When shes not working out with her husband or chasing around her young daughter, shes watching crime TV shows or making sourdough bread from scratch. You've probably seen hip thrusts all over Instagram, but they are not just a passing phase. Overall, most science and studies support the notion that the hip thrust will result in more gluteus maximus gains than the squat. Sign up to get the latest on sales, new releases, killer workouts, actionable fitness content and more. time. Ready to up the intensity? They are going to help you build better glutes (dudes, you too) and improve overall strength. Look Better & Gain Confidence: The flat booty was an aesthetic that was in more than 30 years ago. But research shows that when you perform standing barbell strength exercises, there is decreased tension on the hip extensors as the movement nears lockout and the hips reach a neutral position (standing). Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. . Thus, they are shortened during knee flexion, which creates the need for the gluteus maximus to contract at a higher rate. Here's why. (2021). The band should also be wide enough that it doesn't feel like it is cutting into your legs. Grab the bar on the outside of your legs to help keep the bar stable as you thrust up. Glute strength is important for the stabilization of your core, pelvis and lower body. For intermediates or trained people, your goal should be to lift a weight that equals your bodyweight. Single-Leg Hip Thrust: Form, Benefits, Mods, and Safety - Greatist What Are The Different Types Of Exercise Bikes? Perhaps the most well-known and respected person in this space, Bret Contreras, aka The Glute Guy has performed multiple tests centered his doctoral thesis around the hip thrust and squat. Most of the gluteus medius is covered by the gluteus maximus, with the only superficial (visible) area at the forward-upper portion. The exercise is then performed identically as the traditional movement, lifting one leg up, extending the hip of the working leg, and returning to the starting position in a controlled motion. Press through the heels and lift the hips so that the knees, hips, and shoulders are in a diagonal line. By Kirk Charles Published: May 26, 2021 Save Article Trainer, author, and fitness. How To Do Hip Thrusts With Proper Form, Benefits Per Trainers Benefits of Hip Thrusts. Hip thrusts are an effective and versatile lower-body exercise, and they deserve a permanent spot in your lower body repertoire. Try These 4 Variations By Bojana Galic Updated Jan 5, 2023 To get more burn from hip thrusts, try these variations. Your hips extend when they move from a flexed position (where the hips are lower than or behind the shoulders and knees) to a fully extended position where the hips, shoulders, and knees are in line. Ideally, your legs should form a 90-degree angle at the knee. The basic bridge, also called a glute bridge or a hip bridge, is a very similar movement to the hip thruster. Moving them too far away will minimize the glutes and emphasize the hamstrings. Briefly hold this position while continuing to squeeze your glute, and finally, return to the starting position. Hip extension refers to increasing the angle between the torso and the thigh, or moving the thigh away from the torso. Keep your chin tucked, then push with your heels until your thighs are parallel with the floor. Benefits Of Hip Thrusts And Why Bodybuilders Should Do Them Bands of varying resistance can be used to increase or decrease the difficulty of the exercise. Lets look at what the science says when it comes to the hip thrust and back squat. Many exercises sufficiently target the glutes, including the single-leg hip thrust, which provides the best glute isolation. Rotate your toes outward at around 10-15 degrees. However, the squat still holds the title for lower body exercise to elicit the most muscle activation. Hip Thrust Exercise - Hip Thrusts Improve Sprint Performance Study ( 1) Benefits of the Stability Ball Hip Thrust Increased balance and stability, which is essential for walking down the street, climbing up the stairs, running, and lifting heavy objects. Note: If using external loads such as the Smith machine, hip thrust machine. Banded hip thrusts. If bigger muscles (hypertrophy) is a goal for you, talk to a personal trainer about how best to achieve this, because it usually requires a specific training program. Squeeze your glutes at the top, then return to start. Once you've mastered the basic bridge, you can perform the same movement with dumbbells and an exercise ball or bench. The hamstring muscles include; both heads of the biceps femoris, semitendinosus, and semimembranosus. You can do them in the gym or at home. Shes always out exploringsweat-testing workouts and gear, hiking, snowboarding, running, and morewith her husband, daughter, and dog. Dumbbell Hip Thrust: As the name suggests, a dumbbell hip thrust requires you to use a dumbbell while raising your hips. To efficiently perform these movements, its important to have a strong lower body, including well-developed glutes. If you are lifting too much weight, or if you have very tight hip flexors, it is possible to lift the hips partially but not to reach full extension with the hips in line with the shoulders and knees. Place your back on an exercise ball or bench and your glutes on the floor. Benefits of the Hip Thrust Exercise - Improves Core Strength and Stability 3. How To Do Hip Thrusts? 5 Best Exercises To Get A Toned Butt - Stylecraze Strength Cond J. Kehinde Anjorin, CFSC, is a strength coach and creator of The Power Method. Whether youre a serious athlete or just recreationally active, theres always a risk of injury. Phew! by Carolyn Steber May 18, 2022 Shutterstock When doing a lower body workout, you might focus on the. Now that you're up to speed on all things hip thrusts, it's time to work them into your routine and feel those benefits for yourself. Slowly lower the bar down until the hips are just a few inches off the floor. You can also deadlift the bar up, sit on a bench, then get into the starting position from there. Rest your upper back on a bench, as you would in a normal thrust. If theyre too far in toward your body, youll get more quad engagement. You can perform them with just your bodyweight, resistance bands, or free weights like a dumbbell or barbell. If training for hypertrophy, we recommend you do hip thrusts 1-2 times per week. Also, you may want to use a pad or sponge on the bar. Do Cold Showers Burn Fat? Consider using specialized pads or rolling up a yoga mat or towel to cushion your hips and prevent discomfort. Related: Squats - Muscles Worked, Correct Form, How To, & Best Variations. Starting at the top of the pelvic bone, stretching down, then connecting to the thigh bone. The single-leg hip thrust is a fantastic exercise for targeting the glutes. Proper form is essential for getting the most out of this movement. Bigger, Better Glutes - T NATION It's safe for all ages and fitness levels. You can't plop down and thrust will-nilly. After that, progress in the exercise by experimenting with a single-leg variation or safely adding weight, either with a barbell, plate, or dumbbell more on that below. The secondary hip extensors include the adductors, gluteus medius, and gluteus minimus. Using an elevated surface levels up the work. That's not all. Keep Wilson's step-by-step breakdown in mind to nail your form. However, beginners can start with doing these bodyweight hip thrusts until the technique is perfected. Place one weight horizontally across the hips. The good news is, theyre accessible for pretty much everyone. The Best Hip Thrust Variations for Your Glutes | livestrong Squats work the entire lower body and core while hip thrusts primarily work the glutes with some action in the hamstrings. Note: If using external loads such as the Smith machine, hip thrust machine, bands, or other weights, the setup will change slightly. Moving the feet wider or more narrow is not likely to make a big difference, but moving the feet further away or closer to the body may change how this exercise feels. What if I told you it's possible to sculpt your dream booty while laying on the floor? The gluteus minimus begins at the ilium (part of the hip bone) and ends at the thigh bone. Repeat these steps for the other glute until the desired number of reps and sets is reached. Other actions of the gluteus maximus are external hip rotation and hip abduction/adduction. Exercisers who want to strengthen the muscles in the hip area often look to standing exercises such as weighted squats, lunges, or deadlifts. Want to test your balance without going single-leg? As our motto goes - "You don't have to get ready if you stay #alwaysready! There are a few form nuances to keep in mind when performing a hip thrust. The gluteus maximus is the largest of the gluteal muscles. Using only your bodyweight is a regression of the barbell hip thrust. If you're in the market for a barbell collar, explore which option may be best for you. Thank you. Place one foot against the floor, with knee bent at 90 degrees. Understanding the barbell hip thrust. As mentioned above, focusing on your glutes is. An added perk? How To Do Hip Thrusts Correctly: Benefits and Muscle Worked - Wellness52 The hip thrust primarily works the glutes. Regularly performing the single-leg hip thrust offers several benefits. This movement is meant to be slightly easier than the traditional exercise, as it only requires you to use one leg on the descent portion. If youre experiencing pain while doing hip thrusts, then you might be doing the exercise wrong. Everyone has different body proportions, so you may have to make minor tweaks until youre satisfied with how it feels in your glutes. These alternatives to the traditional single-leg hip thrust allow you to increase or decrease the difficulty based on your level of strength and experience. Swap that sturdy bench or couch for a stability ball. Lift your other leg, bending your knee until both your hip and knee form a 90-degree angle. Try these variations of a hip thrust to keep things interesting and to continue challenging yourself! Dumbbell Hip Thrust: Benefits, How To, Variations, & More You can perform it with no equipment or with a dumbbell or barbell to boost strength and power and build muscle. Raise your other leg until you feel tension in the resistance band . Anyone with back or hip problems should speak with a healthcare provider before attempting the hip thruster. While my routines always include a wide variety of glute exercises, including the squat, the focus is always centered on hip thrusts. Lower back down to the starting position with control, then place the lifted foot back on the ground to begin your next rep. Sit with feet flat on the floor in front of a couch, Place forearms flat on surface so elbows point back and fingers point forward. We believe this is the best option for hip thrusts because of the ability to add a heavy load while going through a full range of motion. Hip thrusts require the engagement of the core muscles to maintain proper form, which can help to improve posture and core stability. If you feel your quads activating a lot in a hip thrust, the glute bridge would be a good alternative for you to really focus on your glutes. It primarily targets the gluteus maximus but also engages the hamstrings and lower back muscles. In addition to following those form tips, there are also a couple of common hip thrust mistakes to watch out for when building that booty. This exercise provides a suitable progression when working up to performing the traditional single-leg hip thrust. ", Sign up to get the latest on sales, new releases and more, 2023 SET FOR SET. You can use the hip thrust as a main liftto build strength and a killer posterior chain. Instead of leaning the upper back on a weight bench, you rest it on the floor. Suitable For All Abilities: Although we generally think of the hip thrust as an exercise done with the added resistance of a barbell, you can also do this exercise with just your bodyweight. Gluteus Medius: The gluteus medius also begins at the ilium and inserts into the thigh bone, similarly to the gluteus minimus. Seeing how the hip thrust is one of the best exercises to isolate and work the gluteus maximus, working one side at a time will heighten this benefit. The single-leg hip thrust, in particular, may help prevent hip- and groin-related injuries, as it strengthens the hip extensors and surrounding connective tissue (4). The distance your feet are from the bench will determine what muscles will be more engaged. How to Do the Hip Thrust for Bigger, Stronger Glutes - Men's Health For the fast kegels, use the same technique, however hold for . Hip thrusts are best-known for targeting your glutes (a.k.a. Your feet should be directly under your knees, so when you fully extend into the lift, your knees make a 90-degree angle with the ground. When designing a workout, it's important to move in all of the body's planes. In a study published in 2021 in theJournal of Strength and Conditioning Research, the hip thruster was shown to be more effective at training the glutes for sprinting than the back squat or the split squat. Your hips should be above your knees at the top of the motion. Our website services, content, and products are for informational purposes only. The key is to keep your knees aligned and resist the band tension throughout the movement for best results. Several variations of the single-leg hip thrust can be utilized to increase or decrease the degree of difficulty based on your level of strength and experience. You will find that you can do hip thrusts with a variety of tools or with your bodyweight, use these exercises to get your glutes pumped. A. To ensure a full contraction during the movement, place your hand on the working muscle at the peak of each contraction (step 5 above). Moves like .css-7qz8rz{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.0625rem;text-decoration-color:#f7623b;text-underline-offset:0.25rem;color:inherit;-webkit-transition:background 0.4s;transition:background 0.4s;background:linear-gradient(#ffffff, #ffffff 50%, #feebe7 50%, #feebe7);-webkit-background-size:100% 200%;background-size:100% 200%;}.css-7qz8rz:hover{color:#000000;text-decoration-color:border-link-body-hover;-webkit-background-position:100% 100%;background-position:100% 100%;}squats and deadlifts require standing, but hip thrusts start right on the mat. Then sit perpendicular to the bench in the center, with your feet on the ground and your knees bent with your feet slightly wider than hip-width apart. 2. Single-Leg Hip Thrust: Benefits, Muscles Worked, and How-To - Healthline This lower body exercise reigns supreme when it comes to building a solid backside. This makes the hip thrust an accessible activity for people of all fitness levels. The hip thrust involves a greater range of motion than the glute bridge, making it a more advanced and powerful movement.". See additional information. Better Posture: Strong glutes can help to stabilize your sacrum (the triangular bone at the bottom of your lumbar vertebrae). The hip thrust is one of the best hip extension exercises that you can do. 16 Swim Workouts For Every Level And Goal, The 17 Best Butt Exercises For A Super-Toned Tush, What You Need To Know About Muscular Endurance. Because you're moving through a greater range of motion in the . There are a few common blunders to avoid when performing the hip thruster. Improved Athletic Performance: The hip thrust is perhaps the most effective exercise to build the glutes and hip extensors. Note: The placement of your feet dramatically changes how your muscles are stimulated. The hip thruster, or one of its modifications, strengthens the glutes without loading the upper body. Try doing bridge exercises on the floor to open up the hip area before doing the thruster. The most popular method of choice: a barbell. Equipment for hip thrusts: resistance bands, dumbbell, kettlebell, or barbell. Are hip thrusts as good as squats and deadlifts? Drop any weights you're using, hover your non-working leg a few inches off of the floor, and prepare to set that working leg on FIRE. Fact checked by Kai Greene This hip thrust exercise can enhance strength while also providing for great support and increased performance. There have been multiple studies that compare the back squat and hip thrusts. Here's an anatomy primer to help. Gluteus Maximus Activation during Common Strength and - PubMed The barbell hip thrust is considered to be the standard hip thrust that we covered above. Here's an anatomy primer to help. This movement is important in everyday activities such as getting up from a seated position, climbing stairs, or even simply walking. It may be helpful to work with a trainer when first learning the movement, or at least have a friend watch your form to be sure that the chest doesn't arch up and cause too much curvature through the lower spine. If there is no bench available and your gym doesn't have a thruster, you can use an exercise step with 4 or 5 risers. 7 Exceptional Benefits of the Hip Thrust Exercise (Build - BOXROX Hip Extension: 8 Home Exercises, Muscles Used, Benefits, More - Healthline The rectus femoris functions as a hip flexor and is a direct antagonist to the hamstrings.