Hip Thrust Exercises How To Do Them and The Benefits They Offer

hip thrust

Do you want to know how to do hip thrust exercises and what the benefits are? If so, you’ve come to the right place! In this blog post, we will discuss everything you need to know about thrusts. We’ll cover how to do them, the benefits they offer, and some variations you can try. Keep reading for all the details!

What is Hip Thrust?

The hip thrust is a resistance exercise that targets your glutes and hamstrings. It’s one of the best butt workouts, as it helps you build strength in those muscles without putting too much stress on your lower back or knees. You can perform thrusts with barbells, dumbbells, kettlebells, or just your body weight.

How To Do:

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– Lie down on your back on the floor and place your feet flat on the ground hip-width apart.

– Place a weight (barbell, dumbbells, kettlebells) across your hips. Or you can keep it light and use just your body weight for thrust.

– Engage your core by drawing the belly button toward the spine, then squeeze glutes and raise hips until they’re in line with shoulders or higher if possible without arching the lower back. This is the start position of thrusts.

– Now push heels into the floor as you continue squeezing glutes and thrust the weight up toward the ceiling until your hips are fully extended, keeping the neck neutral.

– Hold at the top for one second before slowly lowering back down to start position, going no lower than parallel with the floor (hips should remain higher than knees).

Thrusts Benefits:

– This is a great exercise to help build strength and size in your glutes.

– It’s also a good exercise for improving hip extension, which can improve your performance in sports or other activities that require sprinting, jumping, or kicking.

– This is one of the best exercises you can do for your hip and lower-back health.

– They can help prevent or alleviate pain in those areas, as well as improve posture.

– This is a great way to add some variety to your glute workout routine.


– You can perform thrusts with one leg elevated for an added challenge.

– You can also perform thrusts with feet in different positions, such as staggered or parallel.

– Try adding a pause at the top of each thrust for an extra challenge.

– Or, try doing explosive thrusts by quickly pushing hips up and then down again.

– You can also do thrusts with a band around your hips for resistance.

– Try adding in some side thrusts to target your outer glutes.

– To make thrusts even more challenging, try doing them on an unstable surface such as a stability ball or BOSU ball.


So there you have it! Everything you need to know about hip thrust exercises. Now go give them a try and see how they can benefit your glutes, hip health, and overall fitness!

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