The hip thrust - the perfect exercise for legs and bottom

Why is the hip thrust so effective and what is the best way to perform it?

A varied workout keeps the body fit and healthy. The training options for women in particular have expanded considerably. The focus is not only on targeted exercise and endurance, body toning and weight loss, but also on strength training, which uses targeted exercises to build muscle, define the body, improve posture and strengthen bones and joints.

The hip thrust is a really trendy exercise in gyms and is also recommended by influencers on social media. It gives you a round and toned bottom, is suitable for both men and women and is easy to incorporate into your own workout.

Not only in the gym, but also at home with the right equipment. Find out what this trendy exercise is all about in this guide.

What kind of exercise is the hip thrust?

In the area of strength and fitness training, there are exercises that are effective and others that are relatively useless and do not have the desired effect. This particularly applies to exercises for the buttocks area, which can only achieve its rounded and muscular shape with targeted training.

Hip thrusts are popular with both men and women and are considered particularly effective for this purpose. They are performed with and without weights, with barbells and dumbbells being used in particular.

Literally translated from English, hip thrust means "hip thrust" or "hip push". Accordingly, this exercise involves lifting the hips and pelvis into the so-called bridge position, in which the gluteal muscles and thighs are worked intensively.

The Hip Thrust was developed by American fitness trainer Bret Contreras, who designed it as a targeted workout for the buttocks and hips. By lifting and lowering these two areas of the body, you activate the entire gluteal musculature and define the shape of the buttocks at the same time.

Unlike other exercises, the hip thrust does not focus on many different muscle groups, but only on the buttocks and thighs. The aim of the exercise is to achieve a firm bottom and toned legs. For men, the thighs and buttocks become more muscular, for women the effect is slender legs and a toned and fuller bottom.

By incorporating hip thrusts into your training program, you can achieve your dream figure and improve your own performance at the same time. Of course, it is always important that you perform the exercise correctly and avoid typical mistakes.

What are the benefits of the Hip Thrust?

The hip thrust is a challenging exercise if you use additional weights, but is also suitable for beginners thanks to its relatively easy implementation. This effective butt exercise achieves a significantly faster result than basic exercises such as lunges, deadlifts or squats. This is because hip thrusts do not work too many muscles at the same time, but instead focus specifically on the glutes.

Nevertheless, you should not completely omit the basic exercises, as they complement the training well. The hip thrust strengthens the glutes, thighs and hamstrings, rounds out the butt shape and improves hip mobility and explosiveness. The latter is the ability to apply maximum force in minimum time. Explosiveness improves your running speed and jumping power.

Another positive effect of the exercise is the protection against injuries. Regular training with hip thrusts increases muscle tension and strengthens several muscle areas. If you incorporate the exercise into your workout, you can prevent various problems, including back and neck pain. As a secondary part of the workout, the hip thrust provides a holistic workout that also benefits weaker areas such as the back.

It also strengthens the entire posterior muscle chain, which runs through the neck, back, buttocks and calves. This area in particular is often neglected when training in the gym. In general, the increased muscle tension during the exercise always ensures better posture.

How is the exercise carried out?

The exercise is usually performed on the floor, on the weight bench or on modern fitness equipment such as the Glute-Builder performed. This is specially designed for buttock training and makes the exercises easier.

To do hip thrusts, place your legs hip-width apart and move your buttocks from a seated position to the bridge position. You can use your own body weight as well as dumbbells or barbells. Push up through your heels and extend your hips while tilting your pelvis backwards. This process ensures maximum tension in your glutes.

Which muscle groups are trained with the exercise?

The hip thrust activates a whole range of muscles located in the gluteal and thigh area. The exercise primarily targets the gluteus maximus muscle. This forms the glutes and is one of the largest muscles in the human body.

It is both the strongest extensor and the external rotator of the hip joint. It stabilizes the hip joint and shapes the surface relief of the buttocks. If your buttocks have a sagging shape, the hip thrust enables you to strengthen this area, lifts the entire body and gives it a muscular shape.

The leg biceps, the flat tendon muscle and the semi-tendon muscle are also used. They work together to enable the hip movement and are significantly involved in every movement you make.

Depending on the technique and implementation, other muscle groups are also supported, including the twin calf muscles in particular, which stabilize the posture. You also train the straight abdominal muscles, as you tense them during the hip thrust to maintain stable body tension.

The right hip thrust technique

Hip thrusts can be performed in different ways, including on the multi-press, on the glute builder, with barbells, dumbbells, resistance bands or your own body weight. For all variations, the activation of the muscle is always strongest when it is contracting and working against resistance. Simply lifting the pelvis and extending the hips causes the gluteal muscle to contract. You can achieve a greater effect with additional weight.

When using barbells, it is always best to position them where your torso and upper body meet. Hold the barbells with your hands and lift and lower your body without letting go. Hip thrusts are always performed with fluid and controlled movements. You work more intensely when tensing than when lowering the dumbbells. Breathing is also important.

• Step 1: Start the exercise by exhaling as you lift your body up, creating appropriate tension in your core and activating your glutes.
• Step 2: Lift the weight and bring it up to the height of your torso while keeping your knees above your midfoot.
• Step 3: Tense the buttocks and feel the muscle as you hold the position. Then lower your body down again.

The exercise with the barbell is the classic one, while other variations also complement the workout. You can do hip thrusts both in the gym and at home.

The different variants of the hip thrust

Variety also enriches the workout when it comes to strength training. Training that is always the same and monotonous does not promote muscle building, as the body gets used to the strength training and the muscles are no longer stimulated. Accordingly, design your workout with different variations of the hip thrust, supplemented with other exercises. Hip thrusts with weights, with a resistance band, on the glute builder or on the multi-press are popular.

Hip thrusts with barbells

The exercise with barbells is performed on the weight bench, the Glute-Builder Boxon the glute builder or multi-press is particularly efficient. It is advisable to choose a slightly higher weight bench. The exercise is simple and perfect for beginners. The effect is aimed at the gluteal and thigh muscles.

The correct execution of the hip thrust with the barbell

• Step 1: Sit backwards in front of the glute builder box and bring the barbell up to your pelvis. The grip is about shoulder-width apart and your feet are hip-width apart on the floor.
• Step 2: Keep your back straight and your shoulder blades pressed against the weight bench. Your head forms a natural extension of your spine. Accordingly, simply look forward.
• Step 3: With your shoulder blades resting on the barbell bench and the barbell sitting on your pelvis, slowly move your hips upwards and push out.
• Step 4: Be careful not to bend your arms during the movement. The barbell remains in your hip crease, which is located between your torso and thigh.
• Step 5: Straighten your body so that your thighs and lower legs form a right angle and your upper body forms a straight line. Hold the position and tense the gluteal muscle. Then lower your bottom back down, but don't put it down, just rest. The next repetition follows immediately afterwards.

Hip thrusts with your own body weight

The simplest version is hip thrusts with your own body weight. Use a weight bench, a glute builder box or a glute builder for this. Lean against the cushion, straighten your back and press your shoulders onto the bench. Exhale and lift your hips. Straighten your body and hold the position with your thighs and lower legs forming a right angle. Then lower your body back down and repeat.

The same can be done directly on a mat on the floor. To do this, bend your legs and lie on the mat with your buttocks and back. Look upwards. Now lift your pelvis without lifting your shoulders off the floor. Hold the position and lower your hips back down.

The exercise becomes more difficult if you place one leg on the bent other leg while holding the position with your hips raised and tensing your gluteal muscles.

Hip thrusts with dumbbells

The butt exercise is also available with Dumbbells possible, either with one or two. This variation strengthens the glutes and core muscles. To do this, sit with your back to the weight bench or glute builder. Place a dumbbell on your hip crease and hold it with both hands.

Stand with your feet about hip-width apart and your knees bent. Raise your hips and stretch your body upwards. Tighten your gluteal muscles and hold the position. Slowly lower your body back down without touching the floor.

Two dumbbells are useful if you are doing the exercise with a resistance band. These serve as weights while the resistance band is wrapped around your body and creates tension.

The exercise is performed in the same way as the version with one dumbbell, while both dumbbells remain on the floor as weights and you simply lift your body to trigger the resistance of the band. You can vary the exercise in both versions and gradually increase the repetitions.

Hip thrusts on the multi-press

The fitness exercise on the multi-press is popular with men and women and differs once again from the simple pelvic lift. All three gluteal muscle areas can be strengthened on the multi-press. You strengthen the large gluteal muscle, the leg biceps and the flat and hamstring muscles. At the same time, you stabilize your hip muscles and strengthen your core. The guide rail of the multi press ensures a supportive effect.

The correct hip thrust execution on the multi press

• Step 1: Place the weight bench or glute builder box in the middle between the multi press and lean against it with your shoulder blades.
• Step 2:Take the barbell in your hand and place it on your hip crease. This is located where your torso and thighs bend towards each other.
• Step 3:Stand with your feet on the floor, hip-width apart and pointing slightly outwards. Your thighs and lower legs form a right angle as you press up. Keep your back straight and look up.
• Step 4:Start by raising your hips by applying pressure to your heels. The barbell remains on your hip crease and moves up with the guide rail of the multi press.
• Step 5:Exhale as you push your body up and lift it so that your lower legs continue to form the desired right angle with your thighs. Your body should form a straight line from your shoulders to your knees. Tense your gluteal muscles and then slowly lower your buttocks again.

Hip Thrusts on the Glutebuilder

The glute builder is a training device that is specially designed to strengthen the legs and buttocks. Exercises such as hip thrusts are just as successful as glute bridges or Bulgarian split squats. The Glute Builder provides targeted movements that promote muscle development and define your buttocks and leg area.

With individually adjustable resistance, you can perfectly adapt the device to your training and maximize your performance progress.

The high stability of the glute builder and its robust construction make it suitable for a wide range of applications, from targeted buttock training and leg exercises to defining the lower body. The soft padding and ergonomic handles are an advantage.

• Hip thrusts with barbells

  For hip thrusts, sit with your back against the glute builder and place the barbells over your hips. Now lift your hips upwards and hold the position. This activates your glutes. In contrast to the glute bridges, where you lie on the floor with your shoulders, the hip thrust is designed to improve the gluteal muscles and strengthen the leg biceps. The glute builder exercise can be performed with barbells as well as dumbbells and a resistance band. A combination intensifies the training.

• Hip thrusts with dumbbell and resistance band

  If you want to work with a resistance band and dumbbells, sit backwards in front of the glute builder and press your shoulder blades against it. Keep your legs hip-width apart, roughly the same distance from your body. It is important for the technical execution that you move your thighs and lower legs at right angles, while your knees should not protrude beyond the tops of your feet.
  
  To perform the exercise, attach two dumbbells to the resistance band and place it on your pelvic area so that the dumbbells are on the floor next to your buttocks. Now push your hips up over your heels. This should create a line with your upper body. As you lift your hips, exhale and tense your body, especially your bottom.
  
  Leave your arms and shoulder blades motionless on the glute builder. Tilt your upper body back slightly and look upwards. Now breathe in and lower your buttocks back towards the floor. The resistance of the bands and dumbbells will decrease. Repeat the exercise 10 times and then gradually increase the workout. Pay attention to the breaks in between so that the muscles are stimulated again.

• Hip Thrusts with resistance band

  You can also perform hip thrusts on the glute builder using the resistance band alone. Attach it directly to the fitness machine and place it around your pelvis. Kneel on the floor with your legs hip-width apart at a suitable distance to tighten the resistance band.
  
  Your chest and back should be completely upright and you should be looking forwards. Now stretch your hips forward and keep your body in a straight line up to your knees. Tense your glutes and exhale. Return to the starting position and inhale.

The advantages of Hip Thrusts at a glance

Hip thrusts are one of the efficient compound exercises that have a positive effect on the gluteal and thigh area. They provide a horizontal stimulus that targets the gluteal muscles directly, allowing them to be toned, shaped and built up. The practical thing about this exercise is that it does not put too much strain on the joints and is easy on the knees.

Further advantages of the Hip Thrust are

• Increasing the muscle volume of the gluteal muscles
• Buttock definition and strengthening of the buttocks
• Improving hip mobility, explosiveness and posture
• Targeted alignment on the buttocks and thigh area
• Protection against injuries through muscle strengthening
• No heavy strain on the back and joints
• Versatile implementation with barbells, dumbbells and resistance bands
• Suitable for floor, weight bench and glute builder

How often should I do hip thrusts?

The exercise is recommended for beginners with an incorporation into the workout of around 5 to 10 repetitions in 1 to 3 sets. You should take a break of around one minute between sets. For advanced users, 7 to 12 repetitions in 3 to 4 sets are recommended. Here too, the break is essential to allow the muscles to recover briefly.

You can adjust the right load window to your own needs. It is generally helpful to gradually increase the strength and repetition of the exercise.

The hip thrust is a good addition to the leg routine and warm-up for men and is suitable for targeted butt training for women. Combine the exercise with basic exercises such as squats and deadlifts and improve your mobility, strength and performance on the glute builder.

The popular mistakes with the hip thrust

To exploit the full potential of the exercise, it is important that it is performed correctly. Beginners in particular can make a few mistakes that minimize the training effect.

Common errors are:

• Hollow back: The hollow back damages the intervertebral discs and reduces the strength effect. It usually occurs when you use too little weight. It is easier to keep the torso stable with weight.
• Incorrect head position: The head extends the spine and should not slide too far back into the neck during the exercise. This reduces the training effect.
• Tense neck: The neck is vulnerable during this exercise. It should be in a relatively neutral position throughout the entire workout. This will help you avoid tension later on.
• Insufficient hip extension: The hip movement is the be-all and end-all of the exercise. If the extension is too low, the gluteal muscle will not be used sufficiently. This can happen if your hip mobility is too weak or if you are using weights that are too heavy. If your hip mobility is too low, you can start with exercises such as the hip flexor. If the weights are too heavy, simply use lighter weights.
• Too short a range of motion: This error occurs mainly on the multi press when the upper body does not form a straight line with the thigh.
• Incorrect back posture: With hip thrusts, you should always keep your back straight and not arch it too much.
• Incorrect heel position: The heels should not be in the air during the exercise, but should always be completely on the floor. The body is pushed up over your heels, which activates the gluteal muscles.

Conclusion on the Hip-Thrust exercise

There are numerous exercises for a firm bottom that are more or less useful. The hip thrust is one of the most effective glute exercises and allows targeted training with an improvement in the shape of the buttocks. Legs, back and hips also benefit from the exercise.

Compared to other recommendations, the hip thrust has proven itself and is equally suitable for men and women. The exercise works very well on the glute builder, which is specially designed for performing glute exercises with free weights.

It allows more than 50 exercises and training units and can be adjusted in inclination to make the workout varied. This modern fitness machine is just as suitable for gyms as it is for home gyms.

Oliver

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