hip thrust

The Hip Thrust: One of the most effective exercises for a strong butt

The hip thrust is now one of the most popular exercises in the fitness world for strengthening the buttocks and hips . This initially unknown exercise has gained popularity in recent years as it has proven to be extremely effective . Hip thrusts are very popular among both amateurs and professionals. We will now explain what the exercise actually is, how to do it correctly and what training variations there are.

What is a hip thrust?

The hip thrust is a fitness exercise in which you support yourself with your back on the floor or a bench. The knees should be bent and then the pelvis should be pushed upwards. You tense the gluteal muscles and hold the position for a few seconds before returning to the starting position. This exercise mainly targets the gluteus maximus , the largest muscle in the buttocks. However, it also trains the back of the thighs.

How do you perform a hip thrust correctly?

To perform a hip thrust correctly, there are a few small steps to follow: First, lie on your back on the floor and position your heels close to your buttocks. Your knees should be bent and your feet flat on the floor. Place a weight, such as a barbell, over your hips to increase the intensity of the exercise. In the next step, tighten your abdominal muscles and push your pelvis upwards until your body forms a straight line from your shoulders to your knees. Hold this position for a few seconds and then slowly lower your pelvis to return to the starting position. Make sure to keep your glutes active throughout the movement and don't let your hips sag. Your body should be tense when you perform the exercise. This is the only way to activate the necessary muscles.

Benefits of Hip Thrusts

Hip thrusts offer many benefits for your body . They are an effective and easy-to-perform exercise to tone and shape your buttocks. By specifically training the gluteus maximus, you can improve the strength and stability of your hips. A strong butt can also reduce back pain and improve posture by stabilizing your back . In addition, the hip thrust can also improve performance in other exercises such as squats and deadlifts, as the gluteus maximus is an important stabilizer during execution. Because this exercise is so user-friendly, the hip thrust can be performed at home or on a hip thrust machine in the gym.

Variations of the Hip Thrust

There are different variations of the hip thrust that you can try to make your training more varied. The different exercise variations allow you to individually stimulate and improve the gluteal muscles depending on your fitness level and needs. Below we list some variations that you can include in your training plan to effectively train your gluteal muscles:

1. Single-leg hip thrusts : Also known as single-leg glute bridges , this variation focuses on working one leg at a time. Single-leg hip thrusts can improve stability and balance and correct imbalances between the legs, making them a very popular option.
2. Weighted Hip Thrusts : Adding weights like barbells , dumbbells or kettlebells to your hip thrust workout can increase the intensity and further challenge your muscles.
3. Hip Thrusts with Resistance Bands : Use resistance bands around your thighs or across your hips to create additional resistance and increase the challenge of your workout.
4. Sumo Hip Thrusts : This variation places your feet further apart, similar to a sumo squat . This works certain areas of your glutes more intensely.
5. Elevated Hip Thrusts : Place your feet on an elevated platform such as a bench or weight bench to increase the range of motion and increase the intensity in your workout.
6. Hip Thrust with Barbell : A classic exercise variation. Place a standard barbell over your pelvis to use additional weight and increase resistance during the hip thrust. You can also attach additional weights to the bar as needed to work with even more weight.

The different variations can help to specialize your workouts and stress your muscles in different ways. Don't forget to warm up before training to achieve maximum results without injury.

hip thrust device

At motion sports you can find a number of devices for performing hip thrusts. We offer complete hip thrust machines such as the ATX® Glute Shaper or the ATX® Hip Thruster . If you have less space available, the popular exercise can also be performed with the ATX® Turtle Pad or the ATX® Multi Foam Bench . Of course, a standard weight bench will also do. The most popular product for hip thrusts is probably our ATX® Rackable Hip Thruster Attachment for extending power racks. Check out the ATX FITNESS APP ! It offers you a large selection of exercises and challenges for daily motivation. [gallery size="large" ids="4971123135843,4971123135844,4971123135842"]