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Hip Thrust: Tips, How-To, Common Mistakes + FAQ

Without a doubt, this exercise is one of the most famous booty builders we know at the moment: the hip thrust. It is still mainly women who perform the exercise, but you also see men doing this buttock dominant exercise more and more. Because let's be honest, who doesn't want around and muscular behind?

Because more and more people have this goal, the hip thrust is also performed more and more often. Time to take a good look at how you really perform the exercise well, so that you will soon make serious booty gains.

Which muscles do you use during the hip thrust?

As you already know, the hip thrust is performed to train the glutes. The large gluteal muscle, gluteus maximus, provides most of the volume on your buttocks. This part of the gluteal muscle is often used during the execution of a hip thrust.

The gluteus medius is also stimulated during the correct execution of the hip thrust. However, it does not stop here. The emphasis is on the glutes, but there are also other muscle groups that are noticeably stimulated.

Hip Thrust Training

The hamstrings also play a role in the successful execution of the exercise. It would also look a bit unnatural if only your buttocks grew and the legs didn't grow a bit. Your quadriceps are also used during the hip thrust. Although to a lesser extent than your buttocks, you still need them badly.

The final position of the exercise also requires strength in your lower back, which must be well tensioned. So we can also count the lower back in the total number of muscle groups that are stimulated during the execution of a hip thrust.

Execution of the hip thrust

To ensure that you can perform this exercise properly and thus take advantage of all the benefits that a hip thrust has, we have explained the implementation step by step here. This explanation is useful for entering the gym well prepared. So study it carefully or keep it with you when you start doing the exercise.

  1. Prepare materials

    Place a barbell on the floor and wrap a squad pad or towel around it for extra comfort. Then hang the desired weight on the barbell. Preferably use large diameter discs to create extra space under the barbell. Place a bench with the long side in front of the barbell. Try to find a bench that is level with the bottom of your knee. Place the bench in such a way that it cannot move.

  2. Sit in the starting position

    Sit on the floor with your back against the bench and roll the barbell over your legs to your hips. Push yourself up on the bench until you are lying with your shoulder blades on it while keeping your buttocks low. Place your feet flat on the floor about shoulder-width apart, with your toes pointed slightly out.

  3. Push the barbell up

    Grip the barbell firmly and push your hips up until your legs are in a straight line with your torso. Focus on tightening your buttocks. Make sure you perform the movement in a controlled manner and don't bump the barbell too wildly.

  4. Lower the barbell

    Continue to tighten your buttocks in the top position and then slowly lower your buttocks. We recommend not lowering your butt all the way to the floor to maintain tension in the glutes.

  5. Repeat

    Repeat for the desired number of reps.

If you've never done the hip thrust before, you'll have to guess what a good weight is for you in the beginning. It is best to start light. Once you get the hang of it, you'll be able to slowly increase the weight.

It is of course important to always make a full movement and to focus well on contracting the glutes. Doing this every rep will help you stimulate the glutes as much as possible and maximize muscle growth.

Most common mistakes

Check out the most common mistakes when performing the hip thrust below and learn how to correct or prevent them. This way you ensure optimal technique, maximum results, and prevent injuries.

  1. Not pushing
    the hips all the way through The first mistake many people make is not pushing the hips all the way through. This is often because there is too much weight on the barbell. Your hips should be slightly above your knees at the top of the movement. Try to push your hips all the way through until you can't. That last part of the movement is where the stimulation of the glutes is maximum.
  2. Lower Back Stretch
    Another common mistake is to stretch the lower back instead of pushing from the hips. As a result, you often also push more from your quadriceps instead of your glutes. Try to really focus on squeezing your glutes. In addition, make sure that you tilt your hips down to prevent an extremely hollow back. You can achieve this to some extent by slightly tightening your abdominal muscles.

Frequently Asked Questions

Explanation of the hip thrust is of course important, but it is also possible that you still have several questions about this exercise. For this reason, we have elaborated on several frequently asked questions. This way you get answers to all your questions and you know everything you want to know about hip thrust.

How often is hip thrust per week?

To grow a muscle group, it is recommended to train it twice a week. Does this mean you should specifically do the hip thrust twice a week, no? Is this perfectly possible, yes? If you want bigger and stronger glutes, you will probably need to train them more than once a week. These can of course also be exercises other than twice the hip thrust. Think of exercises such as squats, glute kicks, or glute bridges.

Is hip thrust a compound exercise?

Yes, a hip thrust is one of the compound exercises. A compound exercise means that it is a movement in which two or more muscle groups are clearly stimulated. Because in addition to your glutes you also use your hamstrings and quadriceps during the performance, we can count the exercise as a compound.

How much weight is with the hip thrust?

How much weight you can do or should do is different for everyone. It is of little use to directly test how much weight you can do because there is a very good chance that you will sacrifice the form of the exercise. Therefore, pay attention in the beginning that your technique is correct and that your buttocks are put to work. Then you can slowly increase your weight.

Can you do hip thrusts with elastics?

Only with elastic bands, it becomes quite difficult to perform the exercise effectively. It is possible to use a barbell and attach elastics to it. It is also possible to use a hip thrust machine and to attach elastics to it. The advantage of using elastic bands during the exercise is that the resistance increases as you do the movement. This way you can focus more on the last part of the exercise, where you are tightening the glutes.

Can you do hip thrusts without weight?

Yes, it is certainly possible to do the exercise without weights. Think, for example, of performing the exercise at home, if you are not able to go to the gym. You will notice that you can also tighten your glutes well without weight.

Want to make it a little more complicated for yourself? Then do the exercise with only one leg. You keep your other leg in the air, so you focus on one glute at a time. This single-leg hip thrust without weight is of course a lot heavier than if you would do it with two legs.

Would you like to add even more exercises for the buttocks to your schedule? View all glutes exercises here.

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