Hip Thrusts
This exercise is primarily dedicated to building your glute muscles and is particularly suitable for beginners. It primarily engages the hip and knee joints. If the exercise with just your body weight is too easy, you can use additional weight or perform the Single-Leg Hip Thrusts.
Hip Thrusts - the correct execution
- Start lying on the back
- Put the feet close to the buttocks
- Extend the hip as much as possible
- At the same time, tense your buttocks
The exercise Hip Thrusts is intended to be used as a hypertrophy exercise.
Which muscles are trained by Hip Thrusts?
Primary trained muscles for Hip Thrusts
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
Secondary trained muscles for Hip Thrusts
Hamstrings - The hamstrings are muscle groups located at the back of your thigh. They help you bend your knee and extend your hip.
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Alternative variants of Hip Thrusts:
Weighted Hip Thrusts
Gradually increase the weight in this exercise to promote muscle growth in your glutes. A dumbbell is especially suitable for beginners at first. However, it is also possible to perform this exercise with a kettlebell or with a bench and barbell.
Necessary equipment
Weighted Hip Thrusts - the correct execution
- Start lying on the back
- Put the legs up
- Place the dumbbell on your hip
- Stretch your hips and lift your buttocks upwards
- Activate your buttocks and go up as far as possible
- Feet and shoulders remain on the floor
- Lower yourself slowly and controlled back to the starting position
- The training weight for this exercise is the weight of a single dumbbell
Similar exercises to Hip Thrusts
Sumo Deadlift with a barbell
The sumo deadlift is a variation of the classic deadlift, where the feet are positioned wide apart, with the toes pointing outward. This stance allows for a more upright torso position and places greater emphasis on the thighs and glutes, while slightly reducing the strain on the lower back. With the barbell version of the sumo deadlift, you can lift heavier weights compared to the dumbbell sumo deadlift.
Conventional Deadlift with a barbell
The conventional deadlift, also known as the classic deadlift, is a fundamental exercise that strengthens the back, glutes, and legs. When performed with proper technique, it offers significant benefits but requires precise execution to avoid back injuries. Especially advanced athletes can lift heavy weights with this exercise. Variants such as the dumbbell deadlift or using a Smith machine are suitable for beginners.
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