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Hip thrusts can be a good exercise to integrate into warm-ups, and accessory segments as the glutes help with jumping, running, biking, rowing, and sprinting performance. Hip extension is such a critical aspect of athletics in general. Therefore, making the extra effort to develop your gluteal muscles and promote healthy hip extension properly can only improve performance.
Raise your hips keeping your glute tight until you maintain an angle of about 45 degrees to your body. It is an exercise whose execution is quite simple, but you must be careful in the last phase of the movement if you do not want to injure your knee.Place one leg on a chair. The legs are with an opening equal to the width of your shoulders. The squat is the most used and complete exercise you can do if you want to work your legs. This muscle runs from the lateral part of the dorsal aspect of the sacrum and the back of the pelvis. Innervation is given by the inferior gluteal nerve (roots L5-S2).
Nautilus Glute Drive
Return to the starting position, and repeat the exercise. Prior to the start of the movement, brace your core by tucking your rib cage down and stabilize your neck into a neutral position by tucking your chin towards your chest. Imagine that there is a straight line running from the top of your head to the bottom of your torso. Hip thrusts are one of the best exercises on the planet, promoting lumbar strength, better athletic performance, and of course, can help you develop a pant-poppin’ booty. The Glute Ultimate Rack is… well… it’s like a power rack for your butt muscles. Before we get into the various ways to get your hip thrusts done, please review the hip thrust setup.

To no surprise, the hip thrust trains the glutes primarily and has some training benefits for your quads, adductors, and hamstrings as well. The single-leg glute bridge is another great exercise for working towards hip thrusts and a direct progression of the glute bridge. Hip thrusts can help you with pretty much any glutes goal you’ve got. Looking to build a powerhouse of a backside to improve your deadlift lockout? You generally won’t max this lift out all the way, but you can still go heavy enough for strength and light enough for endurance-building. The answer to this question depends on your specific goals.
Glute Bridges vs Hip Thrusts: What’s the Difference?
Hip thrusts are a great way to get in shape and tone your glutes and hips. They can be done at home with no equipment needed, and they’re a great way to add intensity to your workouts. Hip thrusts are a great way to tone your glutes and hips. Perform a glute bridge with your upper body on the ground instead of on a bench. When you start to add significant weight to your hip thrust, you may notice pain where the bar lies.
This hip thrust alternative is very powerful and really forces your glutes to “feel the burn” during the movement. In this guide, you’ll learn how to properly do a hip thrust at home without any bench or equipment. Plus, 3 more hip thrust variations you can do to hit the glutes harder for bigger gains. Not everyone has regular access to a gym which means knowing how to do hip thrusts at home without a bench, equipment or machine can give you a big advantage.
What Foods To Eat At Night To Grow Glutes (Hips And Thighs Too)
That said, increasing the weight is often a great way to progress glute strength and muscle hypertrophy. Miguel Martinez Frias/ShutterstockHowever, if it becomes too much, there is a strong chance they are not extending their hips fully and/or their knees are not bent enough. You want to feel your hamstrings only a little during the movement. Your hamstrings work to keep your knee fixed throughout the movement and are acting isometrically to hold your knees at roughly 90 degrees of flexion. Some lifters may get some light or even moderate hamstrings contractions as they extend their hips.

The hip thrust exercise has exploded in popularity in recent years. If you don’t have access to anything that can load the movement, there are still ways to challenge yourself! Here are a few ways to modify the movement without weight that will still add plenty of intensity.
That way you’ll be targeting the glutes and the hamstrings, leaving no stone unturned. The reality is that the hip thrust is a unique movement, so we won’t have many ‘exact’ replicas of the exercise, but we can still perform exercises that mimic the target muscles and the effects. You can also play around with exercise order or pair these with more compound exercises like squats to further increase muscle breakdown. The first mistake is bringing your feet too close to your butt. Ideally, you want to create a 90-degree angle at the knee when the hips are in full extension.
Use weights that are tall so that you can easily roll the bar over your legs. Tighten your glutes during the hold to get the most out of the exercise. You may need to move your feet around until you feel your glutes fully engaged. If your shoulders don't reach the bench while you're sitting down, you'll need to start with your bottom hovering over the ground. To get into position, brace your feet on the ground, shoulder-width apart, and rest your arms on the bench. This exercise is great for evening out muscle body imbalances and is almost an essential for athletes looking to generate more power on the field or court.
This article breaks down how to properly perform hip thrusts, their benefits, muscles worked, variations, and mistakes to avoid. The hip thrust is a great exercise for strengthening your glutes, and adding dumbbells can make it more challenging. Be sure to keep your core engaged throughout the exercise to help protect your back.

Or maybe you’re just looking for a new workout to add to your routine. This specific type of bench allows you to hip thrust with a barbell or resistance bands with a very easy setup. The hip thrust motion mainly targets the glutes — both the gluteus maximus and gluteus medius — as well as the hamstrings. Your quads, core, and hip adductors will be working, too. You can reap the benefits of the powerful glute building exercise as you’ve just learned how to do hip thrusts at home without a bench, equipment or machine. Lay on the floor with your back against the ground and your knees bent.
Although most typically done with a cable machine, this exercise can be also be done with a resistance band, making it a hip thrust alternative you can do on the road or at home. Hip thrusts can be done with a bench and a barbell, or one of the growing number of hip thrust machines populating gyms. Unfold, set up, and use the glute machine within a few minutes. Anyone can use this butt workout bench thanks to the easy and quick setup process. Plus, the hip thruster is just as easy to fold back down and store just about anywhere, including under your bed or couch or in a closet. It takes several months of regular training, manipulating the volume of the exercise to encourage muscles to adapt and grow by changing variables like weights, reps, or frequency.
