Summary
The hip thrust is a powerful exercise for building stronger glutes, targeting the gluteus muscles, hamstrings, quads, and adductors. Barbell hip thrusts engage these muscles deeply, helping improve athletic performance and stability. With heavy weights, hip thrusts strengthen your glutes, enhance stamina, and offer a great alternative to regular squats in your fitness routine.
Hips thrust is a workout that specifically targets your glutes. It works the same way as a glute bridge does. Your core, back, hamstrings, and glutes are engaged throughout this exercise.
The hip thrust is one of the most effective exercises for people who want their glutes to become stronger. It is especially popular with women. The best way to effectively build your glutes is by doing a barbell hip thrust. Due to the added weight, it puts more strain on the glutes and forces the muscles to be engaged.
One study concluded that doing barbell hip thrust leads to the growth of glutes more than a squat does. If stronger and tighter glutes are your goal then barbell hip thrust is the way to go.
Build stronger, tighter glutes in just 20 minutes at home
Muscles Worked
Glutes: This includes gluteus minimus, gluteus medius, and gluteus maximus. Strong glutes help with improved posture, reduce stress and pressure to your lower back, improve athletic performance, hip extension, and help to prevent injury to the knees, lower back, and pelvis.
Hamstrings: Well-built hamstrings help you with your athletic performance, help with acceleration, improve posture, and help to prevent lower-body injuries.
Quadriceps: Strong quads help with improving the stability of your knee and injury prevention. They also help you jump higher, increase overall athletic ability, balance, and strengthen basic movements like walking, running, and bending.
Adductors: These groups of muscles help to prevent knee injuries, provide stability to your body, and strengthen your pelvis.
Get a complete lower body workout that builds stability, strength, and power from glutes to quads.
How To Do A Hip Thrust?
- Place a bench behind you, or if you are at home, use a chair.
- Sit on the ground with knees bent and feet planted firmly on the ground.
- Place a barbell over your thighs, and make sure it is padded. Doing so will make doing reps more comfortable.
- Hold the barbell and then lean your shoulders on the bench and bring your hips up towards the roof.
- Your body should be parallel to the floor and the knees should be bent at a 90-degree angle.
- Your body should form a straight line.
- Keep your core engaged and make sure you face forward as you come up to a thrust.
- Squeeze your glute muscles and hold the position for a few seconds before coming down again.
- Do 3 sets with 12 reps.
Hip Thrust With Heavy Weight
- Sit on the floor with your back leaning against the bench.
- The barbell should be over your thighs.
- Bring it to your abdomen, making sure there is a pad over the rod for comfort.
- You should be in contact with the bench.
- Hold the rod tightly with both hands.
- Firmly fix your feet on the ground and bring up your body until your buttocks are 10cm above the floor.
- Because you are using a heavy weight, before driving your body up, exhale and slowly and mindfully come back down.
- Slow and steady movements will prevent you from possible injury during the workout.
Key Takeaway
If you want to up your fitness game, then barbell hip thrusts is one exercise that should be added to your routine. Many athletes, powerlifters, and strength trainers incorporate barbell hip thrusts in their exercise regimen.
It not only strengthens your glutes but also adds to your overall stamina and helps you become stronger. This is also an excellent exercise to add some spice to your exercise routine. If you are bored of doing regular squats then barbell hip thrust is a good alternative.
FAQs
How can I do barbell hip thrusts with dumbbells?
Yes, you can perform hip thrusts with dumbbells if you don’t have a barbell. Simply place a dumbbell on your lap, right above your hips, and hold it in place as you lift. Follow the same hip thrust technique by driving through your heels, lifting your hips, and engaging your glutes. You can adjust the weight according to your comfort level, and dumbbells offer a great alternative for home workouts.
What are the key benefits of hip thrusts?
Hip thrusts primarily target the glutes, making them stronger and more defined. This exercise also strengthens the hamstrings, core, and lower back, which can enhance your stability and posture. Hip thrusts are known to improve athletic performance by increasing power in hip extension, making them an excellent exercise for sports and everyday movement. Stronger glutes can also help prevent lower back pain and injuries.
Do hip thrusts help grow glutes effectively?
Yes, hip thrusts are highly effective for glute growth. By isolating the glute muscles, this exercise promotes significant muscle activation and can lead to greater muscle growth, especially when performed with added weight like a barbell or dumbbell. Many fitness experts consider hip thrusts even more effective than squats for building glute size and strength, making it a go-to exercise for targeted glute development.
How can I tell if I'm doing hip thrusts correctly?
To perform hip thrusts correctly, make sure your upper back is supported by a bench, with your body in a straight line from shoulders to knees at the top of the thrust. Keep your core engaged and your chin tucked to avoid straining your neck. If you feel your glutes activating and minimal strain in your lower back, you’re likely doing it right. Watching your form in a mirror or recording yourself can also help you ensure correct technique.
What’s the best way to do hip thrusts at home?
You can do hip thrusts at home using a sturdy surface like a chair or couch as support for your upper back. If you don’t have weights, try using household items like filled bags or a resistance band to add intensity. Maintain proper form by keeping your back aligned, engaging your core, and driving through your heels. Hip thrusts can be highly effective even with body weight or bands when done consistently.
