Hip thrust: Benefits, Common mistakes and Best Variations

If you’re looking for a way to work your glutes, there’s nothing better than hip thrusts. Hip thrusts target your gluteal muscles in a unique way, helping you build size and strength. Hip thrusts or glute bridges are a strength exercise that targets the buttock muscles. Lie on your back with your feet flat on the ground and use your glutes to lift your hips toward the ceiling.

Health Shots got in touch with Wanitha Ashok, a fitness coach and Fit India ambassador, who tells us effective ways to add some hip thrust to your fitness routine. She also details the different variations of hip thrusts and common mistakes.

How do I add hip thrusts to my routine?

• If you’re looking for a way to strengthen your butt muscles, hip thrusts are the perfect way to do it. You can also start with just your own weight and add weights and variations later. “Start with fewer repetitions and sets. For example, you can start with two sets of eight repetitions and gradually increase that,” she says.

What is the correct way to do a hip thrust?

• Use a yoga mat or towel as a back cushion
• Position yourself on a yoga mat with your upper back and shoulders pressed against the fat, feet hip-width apart and flat on the ground, knees bent.
• Engage your glutes to lift your hips toward the ceiling, squeezing your glutes at the top of the movement.
• Lower your hips back to the starting position, keeping your glutes engaged throughout the movement.
• repeat this movement

As you progress, you can increase the weight or reps to further challenge your glutes. But there are some things to remember. “It’s very important to warm up before starting an exercise routine. If you want clarity about potential injuries, you may also consider consulting a certified personal trainer or health care provider,” says Ashok. say.

Also read: Glute workout at home: 5 gym alternatives to tone your butt

What are the most common mistakes made with hip thrusts?

Here are some common mistakes when performing hip thrusts.

1. Arch your back

Keep your spine in a neutral position and avoid arching your back during the movement.

2. Not working your glutes

Concentrate on squeezing your glutes at the top of the movement to ensure you’re targeting the right muscles.

3. Lifting too much

Don’t lift your hips too high, as this can put unnecessary strain on your lower back.

4. How to use your hips

Instead of relying on your lower back, try using your glutes to lift your hips.

5. Not using enough weight

To get results, you need to load your muscles with enough weight. Gradually increase the weight as you get stronger.

6. Crush your knees

To prevent injury, try to keep your knees in line with your feet during the movement.

7. I’m not breathing properly

As you exhale, raise your hips, and as you inhale, lower your hips. This will help you maintain proper form and strengthen your core.

Can I add weight for hip thrusts?

If you want to know how to make hip thrusts more effective, it’s important to note that you can add weight. “Adding weights is a good idea. This increases resistance and puts more stress on the glutes. This can be done using a barbell, dumbbells, or resistance bands. Light weights It’s important to start with , and gradually increase the weight as you gain strength and get used to the exercise,” explains Ashok.

7 variations of hip thrust

Experimenting with different variations can help keep your routine more appealing. Ashok teaches you different ways to do hip thrusts.

1. Single leg hip thrust

This variation involves performing a hip thrust with one leg lifted off the ground. This increases glute activation and challenges balance and stability.

2. Band hip thrust

Adding a resistance band around your thighs or above your knees will increase tone and activation of your glutes.

3. Barbell hip thrust

Using a barbell across your lower back adds a lot of resistance to the exercise and can make it challenging.

4. Improve hip thrust

Elevating your feet on a bench or step stool increases range of motion and increases glute activity.

5. Weighted hip thrust

Adding weight to your exercises with dumbbells, kettlebells, or barbells increases resistance and puts more stress on your glutes.

6. Frog Pump

For this variation, lie on your back, feet together, knees out to the sides, and raise and lower your hips, targeting your butt and inner thighs.

7. Groot Bridge March

For this variation, lift one leg at a time while maintaining a bridge position. This increases glute activation and creates stability challenges.