How to do the Hip Thrust – Best Glute Exercises
Let me show you how to do the Hip Thrust. The Hip Thrust is a glute exercise designed to improve your strength, speed and power via hip extensions. The Hip Thrust is one of the best exercises to isolate your glutes and strengthen your core at the gym or from the comfort of your own home!
How to do a Hip Thrust?
First things first, let's get suited up (watch video now).
Start with your shoulder blades against a bench, and your arms spread across it for stability. If your shoulders don’t reach the bench, you may need to start with your butt slightly off the floor.
Bend your knees to about 90 degrees, and make sure your feet are flat on the ground.
Take a big deep breath in and blow air out fully.
Squeeze your glutes, lift up your hips, and hold for two or three seconds. Be sure not to hyperextend your lower back at the top.
You're going to do perform this movement for 25-50 repetitions.
Why Perform Hip Thrusts?
Oftentimes, many people refrain from doing Hip Thrusts because they don’t know how to perform them correctly or they struggle with form. The benefits of doing Hip Thrusts on a regular basis include the following:
*Improve glute strength and size
*Improve aesthetics of glutes
*Improve performance in athletic activities
*Reduce overall risk of injury
If you wanted to make this exercise more challenging, you can add some weight. My favourite resistance is using two dumbbells. When you add the dumbells to the workout, ensure the dumbbells are right over your hips and thrust upwards.
There you have it guys. That's the Hip Thrust, one of the best ways to isolate your glutes!
Until the next, Inspire to Aspire.
KJ Simpson
Author & Life Coach
Click below to download Kris J. Simpson's new book the Amazon #1 Bestseller - All Inclusive Diet, along with Health, Fitness and Nutrition resources featured in the book - PLUS additional bonuses!
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Kris J. Simpson is the author of the Amazon #1 bestseller “All Inclusive Diet” and a veteran of the weight-loss, fitness, and physical rehabilitation industry. As an elite personal trainer, former national bodybuilding champion and present CEO and founder of Bodies By Design Fitness Studios, Kris is recognized as a weight-loss and fitness guru and his expertise and wisdom is in high demand. He was also featured as a spokesperson for health and fitness on CP24, City TV, and the E! Channel.
As a Weight-loss Coach, Seminar Leader, Speaker, and Author, Kris found his calling to help other people restore balance and keep the weight off as he did for himself. Kris works with women and men internationally through his speaking engagements and more intimately through in-person intensives, retreats and virtual one-on-one and group coaching.
Kris spreads the weight-loss and wellness gospel by dedicating his life to this cause. As he sets his sights on the future, his crusade will continue by showing others how to keep the weight off and sharing his vision of the health and fitness experience with the world as a whole. As his motto states, he will continue to – Inspire to Aspire™
Meet him at KrisJSimpson.com
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