Hip Thrusts Made Simple 👊
In this video, I show you different ways to do hip thrusts that you can try at home, at the gym, or anywhere you have a bench. We’re talking three versions: a bodyweight version, a barbell glute bridge, and a hip circle variation to warm up and target your glutes even more.
Bodyweight Version
- Start off by lying with at least 2/5 of your upper back on a bench.
- Most of your back should be off the bench, and you’re not using your arms to support yourself.
- Drop your hips in a controlled, hinging motion and squeeze your butt at the top.
- Hold for half a second, and let your head follow your hips—no cranking your head back. Keep a neutral spine all the way.
Barbell Glute Bridge:
- Place the bar right on top of your hip flexors.
- The movement is similar to the bodyweight version, but it’s tougher.
- You have to work hard to keep your back straight and finish each rep with a big squeeze at the top.
- Push through your heels as you lock out each rep. If you want more challenge, add mats under your feet for extra range of motion.
Work Out from Home:
- Not ready for the bench? Try the glute bridge off the floor instead. It’s a great start when you’re building up your strength.
Hip Circle Variation:
- Perfect for warming up or if you struggle to feel your glutes working.
- Place the hip circle just above your knees and push out on the band to create a bit of external rotation.
- Follow the same hip thrust steps as before to activate your glutes.
