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A hip thrust is a weight training exercise that primarily targets the glutes. It can be done with or without weights, and at home or in a gym. The hip thrust can be done using a barbell or dumbbells, but it can also be done without any equipment. The barbell hip thrust is a killer exercise for developing lower body strength and muscle. Here’s a detailed look at what muscles are being worked when doing hip thrusts. This exercise allows for working the hip extensors, the muscles that extend/straighten the hip past a neutral hip, into extension, under load.
Place a weight, such as a barbell or a weight plate, on your lap. Some have the tendency to rise up onto the balls of their feet at the top of the thrust. This happens either because your foot placement is off, or you are quad-dominant. Kind of similar to the Reverse Hip Thrust above except this time your body will be extended while being supported by your hands and heels. Thanks to all authors for creating a page that has been read 20,431 times. Exercise bands can be found at a local sporting goods store, big box store, or even online.
The hip thrust – why it’s so popular
This is a question that has been asked by many people, and there is no easy answer. Both exercises have their own benefits and drawbacks, so the best exercise for you may depend on your specific goals. Finally, the squat is another great exercise that is equivalent to the hip thrust. The squat targets the glutes, quads, and hamstrings, and is a great exercise for overall strength and size. When performed correctly, hip thrusts are one of the most effective ways to add size and strength to your glutes.
In this exercise, you get a larger range of motion to train the glutes even better. The other muscle that is engaged through hip thrusts is the hamstring. In these hip thrust alternatives I’ve selected exercises that will engage the hamstrings via hip movement, rather than the knee-dominant version which you’d find with a leg curl for example. In this article I’m going to show you a list of effective hip thrust alternatives, explaining how and why they’re effective exercises for anyone who can’t do hip thrusts. They’re all exercises that can be performed with general home gym equipment too, so you won’t need to invest in anything out of the ordinary to be able to do these exercises. The banded hip extension, either performed on the knees or from a standing position, is a good alternative to lighter hip thrusts for glute activation.
Now You Know How To Do Hip Thrusts At Home Without A Bench
The dumbbell hip thrust is performed the same as a barbell hip thrust. The hip bridge is a super simple and basic exercise that will help you strengthen not only the muscles of your buttocks, but also that of your core as a whole. So if you’re looking for a good glute workout that you can do without any equipment, give hip thrusts a try. You can do this exercise with or without weight, depending on your level of expertise. Hip thrusts are a great exercise to help build strong, toned glutes.
To make the bands more comfortable against you lap, place them inside the provided sleeve. Different muscles are used for horizontal motion than for vertical motion. Standing gluteal exercises solely focus on vertical motions. This causes them to miss certain aspects of your muscles’ full range of motion — like the horizontal components.
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You're not reaching full extension at the top of the movement. I would suggest you drop the weight and focus on correcting the movement at the top end. Lastly, I think your feet might be in too narrow a stance too. Sam Hopes is a level III fitness trainer, level II reiki practitioner, and resident fitness writer at Future PLC, the publisher of Tom's Guide. Having trained to work with mind and body, Sam is a big advocate of using mindfulness techniques in sport and fitness, and their impact on performance. She’s also passionate about the fundamentals of training and building sustainable training methods.
I keep it tucked, focus my mind on tucking my pelvis in at the top of the movement. Kas bridges is what you're doing by not going all the way down I do these occasionally though personally I enjoy the full range better. No matter which exercise you choose, the key is to maintain proper form and technique to avoid injury and attain great results. With your left leg straight and stable, start to kick your right heel back while stretching the resistance back as far as you can. With your feet at shoulder-width, stand straight, and place a kettlebell on the floor in front of you.
What Equipment Do You Need for a Hip Thrust?
It requires excellent balance and single limb stability under load. The lateral band walk is a simple yet very effective exercise. It’s not designed to build massive strength, but it’ll work on glute endurance, stability and movement quality. I personally use these with almost all of my clients and they’re a staple of my warm ups.
When she's writing up her experiences with the latest fitness tech, you’ll find her writing about nutrition, sleep, recovery, and workouts. Glute isolation exercises can be used in a glute activation routine to “switch on” your glutes before a workout, helping you maximize their role on leg day. Train like Bret Contreras using this glutes workout to activate your glutes as a warm-up before your next leg workout. My glutes felt supercharged by the end of the week, and my glute muscles have never felt so switched on. I also noticed my hips and hamstrings felt sore, and I even started to enjoy it. Tiny footprint—at just over 18” wide and 59.5” long, it’s significantly more compact compared to other hip thrust machines.
Lift one leg either slightly off of the ground or bent over your other leg while you do each hip thrust. Make sure you spend equal amounts of time exercising each leg so that they both get the same strength training. If the bench is too tall, you won't be able to properly perform the hip thrusts, so make sure the top of the bench isn't above your shoulders when you sit down on the floor.
One way to do a hip thrust at home without any equipment is to use a couch or ottoman. Position the couch or ottoman so that your upper back is resting on it, and then place your feet flat on the floor in front of you. Slightly bend your knees, and then use your glutes to lift your hips up off the couch or ottoman. If you’re performing hip thrusts in conjunction with other leg exercises, like squats and deadlifts, ensure that you’re giving yourself — and your gams — enough rest in between workouts. Use to strengthen and grow your glutes, hamstrings, butt muscles, thighs, legs, hips, and core. To get the most from this exercise, you must drive your hips up high, squeeze your glutes and core, and thrust with power.
As mentioned above, the glute bridge and hip thrust are similar but focus on different muscles. It’s worth noting that hip thrusts are similar to glute bridges, but they aren’t interchangeable. Squats, on the other hand, are a more quad-dominant movement.
You can easily switch it up by adding extra weight such as a dumbbell or resistance band. Our hip thruster machine is designed specifically for hip thrusts. Hip thrusts should be completed using a bench and added weight, which is exactly what this machine will do for you!
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