Hip Thrust Blueprint: The Road to a Defined Derrière

Master the Foundations with the Classic Glute Bridge

Steer your glute workout back to the basics with the quintessential glute bridge. A fundamental move for anyone keen on building their lower body strength, the glute bridge is simple, versatile, and incredibly effective.

Targeted Muscles: At its core, the glute bridge zeroes in on the gluteus maximus. Additionally, it engages the hamstrings, core stabilisers, and to a lesser degree, the lower back and adductors, providing a holistic lower body workout.

Instructions:

1. Begin by lying flat on your back on a comfortable surface, arms resting at your sides, palms facing down.
2. Bend your knees and position your feet flat on the ground, approximately hip-width apart and close enough that you can touch your heels with your fingertips.
3. Pressing through your heels and engaging your core, elevate your hips towards the ceiling. Ensure your feet stay firmly grounded and avoid pushing with your arms.
4. Lift your hips until a straight line is formed from your knees to your shoulders, squeezing the glutes hard at the top of the movement.
5. Gently lower your hips back down without allowing them to completely rest on the ground, maintaining tension in the glutes.
6. Repeat for the desired number of repetitions.

Aim for 3 sets of 15 reps. To intensify the movement, hold the bridge position for several seconds during each repetition or consider adding a resistance band around your thighs, promoting external rotation and further engaging the glutes.

➜ Check out our Ultimate Glute Bridge Guide

Optimise Activation with 2 Up, 1 Down Thrusts

Add a challenging spin to your glute regimen with the 2 Up, 1 Down thrusts. This technique capitalises on asymmetric loading, compelling your muscles to adapt and grow while enhancing balance and body awareness.

Targeted Muscles: Predominantly, the gluteus maximus of the working leg is under the spotlight. However, hamstrings, core, and stabilizers on both sides also play their part, ensuring a thorough lower body challenge.

Instructions:

1. Begin seated on the ground with your upper back resting against a secure bench, sofa, or ledge. Plant both feet flat on the floor, hip-width apart.
2. Engaging your core, push through both heels and lift your hips, coming into a standard hip thrust position.
3. At the top, stabilise yourself and carefully extend one leg straight out, keeping it parallel to the other knee.
4. With control, lower your hips down using only the strength of the planted foot.
5. Push back up into the thrust with both feet and then switch to lower on the other foot.
6. This completes one repetition – lifting with both feet and lowering with alternate ones.

Shoot for 3 sets of 10 reps (5 on each side). For an enhanced burn, pause momentarily at the bottom of the one-legged descent. This ensures maximum tension and activation before driving back up into the thrust.

Maximise Glute Engagement with Single Leg Hip Thrusts

Experience a new dimension to your glute training with the single leg hip thrust. This exercise not only targets your buttocks more intensely but also challenges your core and hip stability, offering a compounded benefit.

Targeted Muscles: The single leg hip thrust predominantly targets the gluteus maximus. It also activates the hamstrings and core muscles, while the foot planted on the ground gets the benefit of stabilising work, thereby engaging the quad and calf muscles.

Instructions:

1. Begin by sitting on the ground with your upper back against a stable bench, sofa, or ledge. Place your feet flat on the floor, hip-width apart.
2. Extend one leg straight out, keeping it parallel to the floor.
3. Plant the other foot firmly, positioned close to your glutes.
4. Pushing through the heel of the planted foot, raise your hips upwards, squeezing the glutes at the top. Ensure your extended leg remains straight and raised.
5. Your body should form a straight line from your shoulders to the knee of the planted leg at the peak of the movement.
6. Slowly lower your hips back to the ground without fully resting. This maintains tension in the targeted muscles.
7. After completing the desired reps on one leg, switch to the other.

Aim for 3 sets of 10 reps per leg. For a more intense challenge, hold the top position for intervals of 5-10 seconds during each rep, emphasising the glute squeeze.

Heightened Activation and Depth with Heels Elevated Hip Thrusts

Take your hip thrust sessions to the next level by elevating your heels. This subtle modification changes the dynamics of the exercise, accentuating the range of motion and fostering a deeper activation of the glutes.

Targeted Muscles: While the primary focus remains on the gluteus maximus, elevating the heels during hip thrusts also places increased emphasis on the hamstrings and calf muscles. The altered position ensures a thorough contraction and stretch in these areas, complementing the glute workout.

Instructions:

1. Begin by selecting a comfortable space on the floor. A yoga or exercise mat can provide cushioning for your back.
2. Position yourself close to an elevation platform – this could be a set of weight plates, a low block, or any sturdy raised surface.
3. Sit on the ground with your knees bent and feet flat. Place your heels on the elevated surface, ensuring they are shoulder-width apart. Your toes should be pointing upward.
4. Lean backward, positioning your shoulder blades against a stable bench or similar platform.
5. Place your arms to the side or on the bench for added stability.
6. Engage your core, ensuring a neutral spine alignment.
7. Push through your elevated heels, raising your hips towards the ceiling. The elevation will allow for a deeper stretch at the bottom and a higher thrust at the top.
8. At the peak of the movement, focus on an intense contraction of the glutes.
9. Control the descent, ensuring a steady return to the starting position without completely resting your hips on the ground.
10. Repeat the movement for the desired number of repetitions.

Aim for 3 sets of 10-12 reps. As you become more accustomed to heels elevated hip thrusts, consider adding resistance (like a weight plate or resistance band) to further intensify the exercise and continue progressing in your glute development.

Optimal Range and Enhanced Intensity with Shoulder and Feet Elevated Hip Thrusts

Redefine the depth and challenge of your hip thrusts by elevating both your shoulders and feet. This dual-elevation not only extends the range of motion but also amplifies muscle engagement, ensuring a rigorous workout for the glutes and supporting muscle groups.

Targeted Muscles: The central emphasis is undeniably on the gluteus maximus. However, with both the shoulders and feet elevated, there’s added engagement in the hamstrings, quads, and core. The distinct positioning ensures a full contraction and dynamic stretch, promoting a well-rounded gluteal and lower body workout.

Instructions:

1. Choose a comfortable spot, preferably with an exercise mat to support your back.
2. Position two stable platforms or benches parallel to each other – one for your shoulders and another for your feet.
3. Sit on the floor, placing your shoulder blades against one bench and both feet on the other. Ensure the benches are spaced so your knees form a 90-degree angle when hips are lowered.
4. Your feet should be hip-width apart, and your arms can rest atop the shoulder bench or extend out to your sides for balance.
5. Before initiating the movement, engage your core, maintaining a neutral alignment of the spine.
6. Pushing through your feet, raise your hips skyward, striving for a straight line from your knees to your shoulders at the top of the movement.
7. At this apex, emphasise a robust contraction in the glutes, holding the position momentarily.
8. Gradually lower your hips, maximising the stretch at the bottom without resting completely on the ground.
9. Continue this motion for the set number of repetitions.

Shoot for 3 sets of 10-12 reps. As you familiarise yourself with the shoulder and feet elevated hip thrusts, consider integrating additional resistance, such as a barbell or dumbbell, to continually challenge and foster growth in your glute and lower body muscles.

Enhanced Tension and Dynamic Resistance with Banded Hip Thrusts

Introduce the power of resistance bands into your hip thrust routine for a distinctive challenge. The continuous tension from the band intensifies the contraction and provides a unique resistance curve, ensuring that your glutes work hard throughout the entire range of motion.

Targeted Muscles: The primary target remains the gluteus maximus. However, the incorporation of a resistance band also stimulates the abductors and external rotators, ensuring a thorough gluteal engagement. Additionally, the band’s resistance amplifies activation in the hamstrings and core.

Resistance Band: Use a Mini Band (Hip Circle, Booty Band)

1. Find a comfortable area, preferably with an exercise mat or padding to protect your back.
2. Set up near a sturdy bench or platform for your shoulders.
3. Position a looped resistance band just above your knees. Ensure the band is taut when your knees are hip-width apart.
4. Sit on the ground, positioning your shoulder blades against the bench.
5. Feet should be flat on the ground, roughly hip-width apart, ensuring the band remains tight.
6. Place your hands on the bench or extend them to your sides for stability.
7. Before starting the movement, engage your core and ensure your spine is neutrally aligned.
8. Pressing through your heels, thrust your hips upwards. The band will provide added resistance, especially as you press your knees out against its tension.
9. At the top of the motion, emphasise a strong contraction in the glutes and resist the band’s pull by keeping the knees apart.
10. Control the return to the starting position, but don’t let the tension in the band slacken.

Aim for 3 sets of 10-12 reps. As you become adept at banded hip thrusts, consider experimenting with thicker or multiple bands to incrementally increase resistance and continue to challenge your glute muscles.

Enhanced Activation and Control with the Light Loop Band: Banded Hip Thrust with Abduction

Step up your hip thrust exercise by integrating a light loop band placed around your knees. This integration not only amplifies resistance but also emphasises control during the abduction, promoting intensified muscle activation and refined motor skills.

Targeted Muscles: The inclusion of the light loop band in this style primarily targets the gluteus maximus and gluteus medius. The resistance from the band, coupled with the abduction, fosters intensive engagement of the glutes. The inherent stability required in maintaining form throughout the movement also demands involvement from the core and hip flexors.

1. Start by placing the light loop band around both legs, just above the knees.
2. Position yourself for a traditional hip thrust: Sit on the ground with your back against a bench or elevated platform. Ensure your feet are flat on the floor, shoulder-width apart.
3. As you begin to thrust your hips upward, press your knees outward against the resistance of the band. This outward movement is the abduction, which targets the gluteus medius.
4. Ensure your foot placement is such that your knees form a 90-degree angle at the peak of the hip thrust.
5. While pressing the knees out, focus on squeezing the glutes at the top of the movement for optimal activation.
6. Slowly lower your hips back to the starting position while maintaining the tension in the band.
7. Ensure you keep your core engaged throughout the exercise to protect the lower back and to enhance stability.

Aim for 3 sets of 12-15 repetitions, adjusting as needed depending on your familiarity with the exercise and the resistance level of the light loop band.

Optimised Activation with Elevation: Feet-Elevated Banded Hip Thrust

Incorporate a dual-dimensional approach to your hip thrust exercise by combining the targeted resistance of a light loop band with the deepened range of motion that a feet-elevated position offers. The integration of these elements amplifies the challenge, ensuring a holistic engagement of the glutes and hamstrings.

Targeted Muscles: The feet-elevated banded hip thrust primarily targets the gluteus maximus, emphasising the hamstrings due to the elevation. The light loop band intensifies the resistance, demanding more from the glutes, while the core is engaged to stabilise the movement and shield the lower back.

1. Begin by placing a light loop band around your thighs, just above the knees.
2. Lie on the floor with your upper back and shoulder blades flat against the ground.
3. Position your arms to the side for stability.
4. Place your feet atop an elevated surface, such as a bench or step, hip-width apart, ensuring that the band remains taut.
5. Pressing firmly through your heels, thrust your hips skyward. As you ascend, consciously press your knees outward against the resistance of the band.
6. At the apex of the movement, your hips should reach their highest point with your glutes fully contracted.
7. Slowly and with control, lower your hips back to the starting position, ensuring the band remains taut and your hips don’t completely rest on the ground between reps.

For an enhanced challenge, consider alternating between having your upper back on the floor and having it against an elevated platform, such as a bench.

Aim for 3 sets of 12-15 repetitions. Based on your comfort and the resistance level of the light loop band, adjust the number of sets and reps. As always, prioritizing controlled movement and consistent pacing will ensure maximum muscle engagement and best results.

Dynamic Resistance and Intensity: Hip Thrust with Chain

Level up your hip thrust routine by incorporating the unique and progressive resistance of chains. As you perform the movement, the lifting of chain links from the ground varies the resistance, making the exercise both dynamic and challenging.

Targeted Muscles: Primarily targeting the gluteus maximus, the hip thrust with chains also activates the hamstrings. As more chain links lift off the ground during the movement, the increasing weight demands even more from the glutes. The core is also engaged, providing stability throughout the exercise and ensuring spinal alignment.

1. Preparation: Lay out a mat or pad for comfort, and ensure you have a chain or multiple chains of suitable weight and length nearby.
2. Positioning: Lie down with your upper back and shoulder blades against a bench or elevated platform. Your feet should be flat on the ground, placed shoulder-width apart.
3. Chain Placement: Drape the chain(s) over your hips so that they are evenly distributed. The weight should be resting on your hips and not causing discomfort. Depending on the chain’s design, you might use a pad or cloth for added comfort.
4. Stance and Grip: With your feet firmly planted and knees bent, grip the ends of the chains or the bench to ensure stability throughout the movement.
5. Lifting: Drive through your heels, lifting your hips upward while feeling the increasing resistance as more chain links rise from the floor. Engage and squeeze your glutes at the top of the movement.
6. Peak Position: At the topmost point, your body should form a straight line from your shoulders to your knees. The chains will add dynamic resistance, challenging you even at this peak position.
7. Lowering: Slowly lower your hips back to the starting position. As you descend, the chain links will successively touch the ground, reducing the weight and offering a variable resistance experience.

Sets and Repetitions: Aim for 3 sets of 12-15 repetitions. Depending on your comfort with the chain’s weight and the progressive resistance it offers, you might need to adjust the sets and reps. Prioritising form and ensuring controlled movements, especially given the dynamic nature of the resistance, will be essential for optimal results and injury prevention.

Maximise Glute Activation with B Stance Hip Thrusts

Take your glute development to the next level with the B stance hip thrust. By adjusting the positioning of your feet, this variant places a more concentrated load on one glute, ensuring a more targeted workout while still engaging both sides.

Targeted Muscles: The B stance hip thrust primarily focuses on the gluteus maximus of the working leg, though both glutes are activated. Secondary engagement is noted in the hamstrings, quadriceps, and core, offering a well-rounded lower body and core workout.

Instructions:

1. Begin by sitting on the ground with your upper back against a stable bench, sofa, or ledge. Place both feet flat on the floor, hip-width apart.
2. Adjust to a B stance by keeping one foot flat and closer to the glutes (this is the working leg) and placing only the toes of the other foot on the ground, a bit further out. This creates a staggered stance.
3. Push through the heel of the working leg and raise your hips upward, squeezing the glutes at the top. The non-working leg (toes down) offers minimal assistance.
4. Your body should form a straight line from your shoulders to the knee of the working leg at the peak of the movement.
   Slowly lower your hips back to the ground, keeping the tension in the glutes without fully resting.
5. After completing the desired reps on one side, adjust to a B stance on the other leg and repeat.

Aim for 3 sets of 12 reps per side. Enhance the intensity by holding the elevated position for 5-10 seconds, focusing on the contraction in the working glute.

Elevate Your Glute Workout with Dumbbell Hip Thrusts

Introduce a dynamic twist to your regular hip thrusts by incorporating a dumbbell. This addition not only amplifies the resistance, thereby intensifying muscle engagement, but also encourages better form and range of motion.

Targeted Muscles: While the primary emphasis remains on the gluteus maximus, the incorporation of the dumbbell demands added engagement from the hamstrings, core, and adductors, ensuring a comprehensive lower body workout.

Instructions:

1. Begin seated on the ground, leaning your upper back against a secure bench, sofa, or ledge. Keep your feet planted flat on the floor, spaced at hip-width.
2. Carefully position a dumbbell over your lap, right on the crease of your hips. Ensure it’s steady and secure. If needed, use a pad or folded towel for added comfort.
3. Keeping your chin tucked and eyes looking forward, press through your heels, raising your hips off the ground. The weight of the dumbbell should be borne by the pelvis.
4. Lift until your body aligns from shoulders to knees in a straight diagonal line, squeezing the glutes at the zenith of the movement.
5. Slowly descend your hips back to the starting position, keeping the dumbbell stable and ensuring continuous muscle engagement without completely resting on the ground.
6. Repeat for the desired number of repetitions.

Target 3 sets of 10-12 reps. To up the ante, consider pausing for a few seconds at the peak, ensuring a deeper glute contraction. Adjust the weight of the dumbbell as you progress, ensuring both challenge and safety.

Powerful Glute Engagement with Resistance: Kettlebell Hip Thrust

Experience a multi-dimensional hip thrust workout by integrating the weight of a kettlebell, offering an intensified challenge and deeper muscle engagement. The kettlebell brings an element of concentrated resistance, making the glutes work harder and ensuring a comprehensive workout.

Targeted Muscles: The Kettlebell Hip Thrust predominantly emphasises the gluteus maximus, with secondary activation of the hamstrings and core. The weight of the kettlebell enhances resistance, compelling the glutes to exert more effort. Simultaneously, the core is actively engaged to maintain stability and protect the lumbar spine during the movement.

1. Positioning: Begin by sitting on the floor with your legs extended in front of you and a kettlebell close by.
2. Preparation: Bend your knees and place your feet flat on the ground, hip-width apart. Position the kettlebell on your hips. For comfort, you can use a mat or soft padding under the kettlebell.
3. Upper Body Placement: Lie down with your upper back and shoulder blades flat against the ground. Extend your arms out to the side for added stability.
4. Lifting: Press through your heels and lift your hips towards the ceiling, ensuring you keep the kettlebell stable on your hips. As you lift, squeeze your glutes to engage them fully.
5. Peak Position: At the top of the movement, your body should form a straight line from your shoulders to your knees, with the kettlebell securely in place. Ensure you’re not hyperextending your lower back; it’s the glutes doing the work.
6. Lowering: Slowly lower your hips back down to the starting position without letting them completely touch the floor, ensuring continuous tension in the glutes.

For an advanced challenge and added stability work, consider doing single-leg kettlebell hip thrusts, lifting one foot off the ground while performing the thrust.

Sets and Repetitions: Aim for 3 sets of 12-15 repetitions. Depending on your strength and familiarity with the kettlebell’s weight, adjust the sets and reps. Remember, maintaining a controlled and steady pace throughout the exercise is pivotal for effective muscle engagement and minimising the risk of injury.

Amplified Power and Precision with the Landmine Hip Thrust

Elevate your hip thrust routine by integrating the landmine setup. Utilising the barbell with the landmine attachment adds a unique resistance angle, which promotes deeper muscle engagement, refining the strength and sculpt of your glutes.

Targeted Muscles: Landmine hip thrusts predominantly target the gluteus maximus. This movement ensures an intensified contraction during the upward thrust. The angle and weight additionally engage stabilising muscles in the hips, core, and lower back, resulting in a holistic glute workout.

1. Begin by selecting a suitable weight for your barbell. As with any exercise, it’s advisable to start with a manageable weight and progress as you acclimatise.
2. Set up the barbell with the landmine attachment. Ensure it’s securely anchored.
3. Sit on the ground with your feet flat, legs bent, and position the end of the barbell over your hips. You might want to use a pad or thick mat to protect your hip bones.
4. Roll the barbell so it’s directly above your hips and lean back so your shoulder blades are resting against a bench or platform.
5. Grip the barbell on both sides for stability. Ensure your feet are shoulder-width apart, and your chin is tucked to your chest.
6. Engage your core and thrust your hips upward, driving through your heels. With the unique angle of the landmine, you’ll feel an intense squeeze in your glutes.
7. At the apex of the thrust, ensure maximum glute engagement by squeezing them tightly.
8. Control the descent, lowering your hips back to the starting position while maintaining tension in your glutes and core.
9. Perform the desired number of reps before resting.

Target 3 sets of 10-12 reps. As you advance in strength and form, incrementally increase the weight on the barbell to consistently challenge and evolve your glute strength.

Concentrated Resistance and Control: Smith Machine Hip Thrust

Elevate your hip thrust routine by harnessing the precision and consistent resistance of the Smith Machine. This equipment provides a guided movement path, enabling more focused muscle engagement while also allowing for easy weight adjustments.

Targeted Muscles: The Smith Machine Hip Thrust puts a spotlight on the gluteus maximus. Given the controlled pathway of the machine, there’s an increased emphasis on the direct activation of the glutes. Secondary muscles involved include the hamstrings and the core. The linear movement of the Smith Machine ensures consistent resistance, pushing the muscles to work in a more targeted manner, while the core is recruited for stability and to ensure a neutral spine.

1. Machine Setup: Begin by adjusting the Smith Machine bar to a height that allows you to slide underneath comfortably. Add the desired weight to the bar, ensuring it’s locked securely in place.
2. Positioning: Lie on the floor with your upper back and shoulder blades against a bench or pad. Slide under the bar, positioning it across your hip crease. Ensure your feet are flat on the ground, placed shoulder-width apart.
3. Grip and Stance: Hold the Smith Machine bar with both hands to stabilise it. Your knees should be bent at about a 90-degree angle when your hips are raised.
4. Lifting: Unlock the bar and, with control, press through your heels, lifting your hips towards the ceiling. As you lift, squeeze your glutes to ensure maximum muscle engagement.
5. Peak Position: At the top of the thrust, your body should create a straight line from your shoulders to your knees. Focus on contracting the glutes and keeping a neutral spine.
6. Lowering: Gradually lower your hips, allowing the Smith Machine bar to descend along its track. Avoid resting completely at the bottom to maintain tension in the muscles.

Sets and Repetitions: Target 3 sets of 12-15 repetitions. Based on your strength and the weight loaded on the Smith Machine, you can adjust the number of sets and reps. As with any weighted exercise, emphasise form and controlled movement over heavy weight to maximise effectiveness and reduce the risk of injury.