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The article in brief
- Hip thrust activates the glutes up to 2 times more intensely than traditional squats, according to scientific research
- For optimal results, practice 2 to 3 sessions per week with at least 48 hours of recovery time between each session.
- Progress from 3 sets of 10-12 reps (beginner) to 4-5 sets of 6-8 reps with heavy load (advanced)
- The hip thrust + electrostimulation combination can accelerate results and reduce muscle soreness by 30%
Visit hip thrust has become the star exercise for sculpting and toning the buttocks! If you're looking for a toned, plump buttock, you've come to the right place. This muscle-building exercise directly targets the gluteus maximus, and believe me, the results are impressive!
What exactly is hip thrust?
The hip thrust, also known as the hip thrust, is a muscle-building movement that involves lifting the pelvis skywards, supported by the shoulders. You sit on the floor, upper back against a bench, feet flat, and push your hips upwards, contracting your glutes. Simple but terribly effective!
This exercise was popularized by Bret Contreras, nicknamed «The Glute Guy», an American researcher and coach specializing in gluteal training. His research has shown that the hip thrust activates the gluteal muscles far more intensely than conventional squats. The difference is truly impressive!
Why is the hip thrust so effective for the glutes?
Unlike squats or lunges, the hip thrust perfectly isolates the gluteus maximus. The amplitude of movement and angle of work ensure maximum contraction of the targeted muscles. And that's exactly what makes all the difference to shapely, muscular buttocks!
The exercise mainly involves the gluteus maximus, But also the hamstrings and lower back. The position of the pelvis during movement generates constant tension on the glutes, optimizing muscle growth. My customers who have incorporated it into their routine see changes within the first few weeks!
How to perform a hip thrust correctly?
The starting position
Sit on the floor with a weight bench behind you. Place your upper back (shoulder blades) against the edge of the bench. Your feet should be shoulder-width apart, flat on the floor, knees bent. If you're adding weight, place a barbell or dumbbell on your hips.
Movement execution
Push hard on your heels and lift your pelvis towards the ceiling. Your body should form a straight line from shoulders to knees at the highest point. Intensely contract your glutes At the top of the movement, pause for a second, then slowly lower yourself back down without putting your buttocks completely on the ground. Then do it again!
Mistakes to avoid
Don't arch your back too much at the top of the movement, keeping your spine neutral. Avoid pushing off with your toes - it's really the heels that do the trick. Don't go so high that you arch your back, and stop when your body forms that famous straight line. These little details make all the difference for optimum results!
What are the variations of hip thrust?
The hip thrust comes in several versions to suit all levels. Here are my favorites:
- Bodyweight hip thrust perfect for beginners who want to master the technique before adding weight
- Hip thrust with barbell: the classic version for building strength and muscle mass
- Unilateral hip thrust: on one leg, to correct muscular imbalances and increase intensity
- Hip thrust with elastic band: great for maintaining constant tension on the buttocks
- Hip thrust with Smith machine: more stable, ideal for safe, heavy loading
How often should I practice hip thrust?
For visible results, I recommend incorporating hip thrust two or three times a week into your training program. Leave at least 48 hours of rest between two sessions to allow the muscles to recover and develop. Recovery is just as important as the workout itself!
Start with 3 sets of 10 to 12 repetitions if you're just starting out. As the movement becomes easier, gradually increase the load rather than the number of repetitions. The aim is to load the muscles sufficiently to make them grow and tone. You can combine this exercise with other movements for the glutes, such as the Bulgarian squats or kickbacks.
Hip thrust and slimming machines: a winning combination
You can boost your results by combining hip thrust with targeted slimming technologies. L’electrostimulation applied to the buttocks after your workout, helps strengthen muscle contraction and speeds recovery. Super bonus: it also helps reduce muscle soreness!
Visit radiofrequency is also a perfect ally for firming the skin in the buttock area while stimulating collagen production. This combination of exercises + technologies offers you a complete approach to reshaping your figure. My clients who use this dual approach are blown away by the speed of the results!
| Level | Series | Rehearsals | Load |
|---|---|---|---|
| Beginner | 3 | 10-12 | Body weight |
| Intermediate | 4 | 8-10 | Lightly loaded bar |
| Advanced | 4-5 | 6-8 | Heavy loaded bar |
The benefits of hip thrust go beyond aesthetics
Hip thrust improves your overall posture and strengthens your posterior chain. Strong glutes protect your back and reduce the risk of lower-back pain. This is particularly important if you spend a lot of time sitting down!
This exercise also boosts your sporting performance. The power of your glutes directly influences your running speed, your vertical expansion and your punching power if you practice combat sports. My fitness and strength training see remarkable progress in their other exercises after just a few weeks of regular hip thrust. It's definitely an exercise not to be overlooked in your sports routine!
