Move of the Month: Hip Thrust

Benefits of Hip Thrust

Glute Strength, and Power – Fitness enthusiasts can load the hip thrust in multiple ways for specific training adaptations. If the focus is on hypertrophy, then program hip thrusts with lighter weights and add in tempo work, if the focus is on strength and power decrease the reps and up the intensity.

Easy to Scale – Another benefit of the hip thrust that extends from a programming mindset is that it’s an easy exercise to scale for various fitness levels. Dumbbells and body weight can be used to obtain hip thrust benefits.

Great for Warm-Up and Burnouts – Outside of training adaptation benefits, the hip thrust is a fantastic movement for warm-up and cool-down purposes. The hip thrust can be performed with one’s bodyweight and lighter intensities to warm-up strong hip extension patterning, and can be useful for burnout purposes at the end of workouts for hypertrophy.

Hip Thrust Muscles Worked – To no surprise, the hip thrust trains the glutes primarily and has some training benefits for the quads, adductors, and hamstrings as well.

•Glute Maximus — Primary Mover

•Glute Medius

•Hamstrings

•Quads

•Adductors

The hip thrust has equal warm-up, working set, and burnout benefits, and it does a great job at providing benefit across multiple time frames in a workout.

Technique

· Sit on the ground with a bench behind, bending the knees so the feet are planted on the ground and holding a barbell resting below the hips.

· Put a pad on the bar, or anything that can be slipped in between the bar the body, it will go a long way to making the exercise more comfortable.

· Lean back so the shoulders are on the bench and position the bar above the hips.

· Drive the hips up lifting the bar.

· In the top position knees should be bent at 90° and shoulders should be near the top of the bench, with the body forming a straight line between them.

· Pause at the top of the lift and squeeze the glutes, then lower the hips slowly.

· To perfect the movement, try it without any weight first to ensure the glutes are being engaged (instead of thighs and lower back)

Variations

· Bridge

· Single leg hip thrust

· Band hip thurst