What Are Some Variations of Hip Thrusts?

Hip thrusts are one of the most effective exercises for strengthening and developing your glutes. They can help improve your posture, increase hip mobility, and enhance athletic performance.

However, if you've been doing the same type of thrusts for a while, you may be ready to add some variations of hip thrusts to your routine.

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Types Of Hip Thrusts

Check out some variations of hip thrusts you can include in your workouts to achieve better results:

Weighted Hip Thrusts: This is the classic version where you place a barbell across your hips and thrust your pelvis up towards the ceiling. This exercise is excellent for building glute strength and can be performed with heavy weights to maximize muscle activation.

Single-Leg Thrusts: This variation involves performing the exercise with only one leg at a time. This is a challenging version as it requires greater stability and balance. It can also help correct muscle imbalances and improve hip mobility.

B-stance Hip Thrusts: In this variation, you take a wider stance than in the traditional version, with one foot forward and the other foot slightly back. This stance helps activate the glutes more effectively and can also help improve hip stability.

Dumbbell Thrusts: If you don't have access to a barbell, you can use dumbbells instead. Hold a dumbbell in each hand and perform as usual. This variation can help activate glutes and improve upper body strength at the same time.

Reverse Hip Thrusts: In this variation, you start in a reverse plank position with your hands and feet on the ground, while facing upwards. Lift your hips up towards the ceiling and hold for a few seconds before lowering them back down. This exercise can help strengthen your glutes and hamstrings.

You can do many variations of the exercise (Photo by Jonathan Borba on Unsplash)

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What Does a Hip Thrust Workout Routine Look Like?

This is what an ideal workout regimen built around this exercise should comprise:

Barbell Thrusts: 3 sets x 8-10 reps

• Start by sitting on the ground with your back against a bench and a barbell across your hips.
• Place your feet flat on the ground, about shoulder-width apart.
• Drive your hips up towards the ceiling while keeping your shoulders and feet on the ground.
• Squeeze your glutes at the top of the movement, before slowly lowering them back down.

B-stance Thrusts: 3 sets x 12-15 reps

• Take a wider stance than usual, with one foot forward and the other foot slightly backwards.
• Place the barbell across your hips and perform it as usual, focusing on squeezing your glutes at the top of the movement.

Single-leg Thrusts: 2 sets x 10-12 reps per leg

• Sit on the ground with your back against a bench and one foot flat on the ground.
• Lift the other foot off the ground and perform it with one leg, focusing on stability and balance.

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How To Do Hip Thrusts at Home?

Here's a step-by-step guide:

1. Find a sturdy bench, chair, or other object to prop your upper back.
2. Sit on the ground with your back against the object, with your feet flat on the ground and your knees bent. Your knees should be hip-width apart, and your feet should be flat on the ground, with your heels close to your glutes.
3. Place a weight plate or other weighted object on your lap, or use a resistance band to add resistance to the movement.
4. Brace your core and squeeze your glutes, then drive your hips up towards the ceiling. Keep your feet flat on the ground and your upper back against the object.
5. Pause at the top of the movement and squeeze your glutes, before you slowly lower your hips back down to the ground.
6. Repeat for the desired number of reps. Aim for three sets of 8-10 reps to start, and gradually increase as you become stronger.