A hip thrust is a perfect exercise to add to your next lower body workout! Even with just a couple of dumbbells you can easily change up the resistance to build strength. Grab your dumbbells, and let’s build up our moves.
Get Strong Glutes with Hip Thrust
Build Your Moves
I am thrilled that I’ve been getting so much positive feedback on the build your moves series. As I have shared before to really get the most benefit from an exercise you have to learn it properly. Even a movement that seems oh so simple is more complex than you would think! You want to be focusing on activating the right muscles and building muscle the right way. By breaking down an exercise and then performing it frequently you get better. When you get better you progress and get stronger. This is the kind of results we want to make happen. Each time you go to the gym I want you to be working to get to your goals.
To properly learn an exercise you often have to break it down into smaller steps. Once you have that personal knowledge you can add tweaks to improve and further challenge yourself. Learn the steps and then perform the movement frequently in order to progress and get better.
The hip thrust is a loaded riding exercise performed with the shoulder blades resting on a bench. It can be performed using a barbell with free weights, with elastic bands for resistance, or a combination of both. Since we are starting out we are going to keep it simple and use dumbbells. This exercise focuses on the glutes but is also awesome for all muscles in the lower body including the hamstrings and quadriceps.
Here is a You Tube video of me performing a hip thrust. Nothing fancy here – it’s an ottoman from Bed Bath and Beyond in my apartment living room! If you have seen my Snapchat (@bikiniexp) you will know it is a bit of a circus when Scott and I film these videos!
My purpose with making these videos is to explain in detail how you can breakdown the exercise down into easy to follow steps. Watch this video a few times and you’ll see that you get more out of it each time. I like to think I’m there with you guiding you as your trainer.
Benefits in Dumbbells
We are building it up here! We are going to start with dumbbells before moving into a barbell or band version. The hip thrust is a next step after the glute bridge which was the last featured exercise in the Build Your Moves series.
Both can be included in your workouts for a lower body emphasis and dumbbells is a great way to start adding on that resistance.
We are building up these moves! These patterns are part of each of my workouts and they are truly effective in building a strong and lean shape.
Add this hip thrust exercise to your workouts this week! Use a weight you feel comfortable using and watch the video (at least a few times) to understand the form cues. The hip thrust is key to building a strong booty Check back next week for your next move.
BUILD YOUR MOVES
- Booty Basics with Glute Bridge
- A Strong Back – 4 Dumbbell Row Variations
- 3 Amazing Ways to Push Press
- 3 Steps to a Power Clean with Dumbbells
- Add the Intensity to Your Reverse Lunge
- Perfect RDL Exercises for Better Glutes
Because looking cute helps every workout.
HOW ABOUT YOU?
- Have you ever included hip thrusts in your workout?
- If so, do you a barbell, dumbbells or bodyweight?