Do You Know the Hip Thrust? It is the Alternative to Squats to Tone the Buttocks. Run It Like This

The Hip thrust is a fitness exercise designed to target and strengthen the muscles in your buttocks, thighs, and hips. It helps tone these areas and contributes to better posture and balance. If your fitness goal is to firm up your thighs and glutes, you’ll want to learn the proper form for this exercise and then increase the difficulty by doing it with equipment. But let’s take it one step at a time.

You can easily do the hip thrust exercise at home or in the gym. Let’s start by seeing how to do it correctly. Lie on your back on a mat. Keep your arms extended at your sides with your hands resting on the ground. Lift your pelvis off the ground by pushing through your feet, arms, and shoulders. Make sure your back position is straight, and do not lift your head off the ground. Return to the starting position. Do this exercise in sets of 3 times with 10 repetitions in each set.

Variations of the Hip Thrust

Single-Leg Hip Thrust

Lie down on a yoga mat or any soft surface. Bend your knees and keep your feet flat on the ground. One leg should be extended straight, the other bent with the foot remaining flat on the ground.

Lift your pelvis, contracting your buttocks and keeping your torso and head on the ground. The only point of contact with the ground should be the feet and shoulder on the side of the leg extension. Hold the position for a few seconds, then lower your pelvis slowly until it touches the ground again. Perform 3 reps of 10.

Hip Thrust with the ball

Lie on the floor with your back on the ball. Bend your knees and keep your feet flat on the ground. Position your forearms on the floor next to your body to help you balance your weight.

Lift your pelvis and push it upward until your hips make a straight line with your body. Stay in this position for a few seconds before lowering back down. The addition of the ball increases the activation of the core muscles and provides greater balance while performing the exercise.

Bench Hip Thrust

Stand with your back facing a bench, your legs bent, and your feet flat on the floor. Keep your chest up and your back straight. Lean your back against the edge of the bench, ensuring it stays in contact with the bench while doing the exercise.

Lift your hips until your body forms a straight line from your knees to your shoulders. Your back should always be supported on the bench. Squeeze your glutes and hold for 1-2 seconds before gently lowering your hips back to the bench.

Barbell Hip Thrust

Sit on a bench with a barbell placed on your lower abdomen and your back against the bench. Begin with your feet flat on the ground and your knees bent, then grasp the barbell with your hands. Push with your feet and contract your glutes to lift your pelvis until your body forms a straight line between your knees, hips, and shoulders. Slowly return to the starting position, always keeping your glutes contracted.

pros and cons

The Hip thrust is widely recognized as a top exercise for enhancing strength in the glutes and legs. When performed regularly and with the right load, it can contribute to muscle growth in the buttocks. However, performing this exercise with proper technique and posture is crucial to prevent injuries. It also has limitations for some pathologies, such as spinal or hip pathologies.