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Hip Thrusts Exercise, Hip Thrust alternative VIDEO

The Hip Thrust is a great glute exercise to improve your strength, explosiveness and speed by teaching the best hip extension. It’s about the power in your glutes, which are the most powerful muscles in your body.

The gluteus maximus for sure is the biggest muscle in your body. Therefore, it plays an important role in your performance, health and fitness. The biggest advantage of this exercise is that you can exercise in a slow and controlled way. This makes it a better and more effective exercise for building strength and power with each rep.


Here is a video on how to do hip thrusts at home. You can do this with any weight while holding it in your hands.


How To Do It Correctly at home or in the gym:


Sit with your shoulder ahead an exercise bench or a chair, then with your knees bent and always feet flat.

Be focused, keep your hands on the bench or a chair, make your fingers pointing toward your lower body.

You have to push your hips toward the ceiling, do a straight line from the shoulders to the knees, not raising your feet or shoulders off the floor.

Squeeze your butt cheeks together while you thrust hips up.

Slowly lower your hips.

The one best way to make this exercise harder is to add repetitions or increase the weight. If you want you can also add these challenges to make different type of the hip thruster exercise harder.

When you will be good this version, you can also try some of these variations:

Single leg hip push: doing the activity with one foot off the ground to focus on every leg independently.

Hip thrust with a band, is about using a resistance band to increase the tension further.

Hip thrusts at home


Hip thrusts at home 2

You don't need to lift heavy to get results. Do 10 to 12 reps using a weight you feel comfortable with 1 to 2 times a week – then later increase the load as you get stronger.


At the top of the move, you must have a neutral form, with your bum tucked in. If you’re not clenching, your back is do too much work.


Common Mistakes


There are a few common mistakes to avoid when you doing the hip thruster. Mistakes could lead to a less effective result and potentially to back or neck problems.

Lazy Neck

Incorrect Foot Placement

Incomplete Extension

Lowering Too Quickly


Hip Thrusts Muscles Worked


Primary muscles worked: Glutes

Secondary muscles worked: Hamstrings, Adductors.

Good built hamstrings help you with your great athletic performance, help with improving posture, and helps to avoid lower-body injuries.

Adductors: These groups of muscles help to avoid knee injuries, provide stability to your body, and strengthen your pelvis.

Barbell Hip Thrust Alternative is Bodyweight Hip Thrusts


You have to get a padded box or bench and sit in front of it with your legs straight out in front. Place your upper back ahead the padded equipment and bend your knees to bring your feet closer to your glutes. Drive your heels down and push your hips up until they are will be fully extended. Lower under control and repeat 12-20 reps.


Barbell Hip Thrust Alternative with Long Resistance Band


You must place the resistance band on your thigh above the knee. Grasp the hands on both sides with both hands and press them into the floor. Lie on your back, bridge your hips ahead the resistance of the band up toward the ceiling at the same time pass through your heels to the floor. Hold for 3 seconds. Then back to beginning position, repeat 10 – 20 times. Make sure always to squeeze your glutes as much as you can until lifting your hips. Be focused!


Hip thrusts is a great exercise that you can even do at home.