Today I am going to share one of my absolute favorite exercises at the gym. This training tutorial will show you how to build up from a simple glute bridge to a hip thrust using weights.
Our goal here is to eventually work up to using a barbell as our go-to at the gym to do this exercise. However, you cannot just jump in! You need to learn how to hip thrust and by starting at the beginning you will build strength and control.
Started at the bottom and now we are here – right? 🙂
Learn to Hip Thrust
The Set Up
Just you on the ground for this one! This may look like a simple and easy exercise, but it can be a doozy. If you are really activating your booty, and controlling your movement you will feel this one plenty.
Lie down on the ground. Feet are straight and in line with your hips. Tuck your hips under you and drive straight up. The motion is fast on the way up, but slow and controlled on the way down. Simply touch the floor briefly and repeat.
I would recommend doing this movement every day. Even if you are not doing a “workout” there is no excuse to not take 5 minutes to stop, drop and glute bridge.
Work up to 3 sets of 15-20 repetitions. You can take a brief rest between sets – 30 or 45 seconds.
1-Leg Glute Bridge
The Set Up
Same as the Glute Bridge. However, for the 1-Leg Glute Bridge one leg is in a triple tuck position. It is bent at the knee with your heel drawing back towards the booty.
Same as the Glute Bridge. This one is much harder and you will have to really give it your all to make sure your hips are in full extension. Full extension is a lock out where you cannot possible push your hips any further. Bad news? If you are not making sure to do this on every rep you are really missing out. Be mindful and make sure to put that intensity into each rep.
These are more difficult that a Glute Bridge, but I would recommend doing them three times a week.
Work up to 3 sets of 20 repetitions which is 10 on each side. I recommend no rest here since you are alternating sides. Anything to save a little time and keep the flow going.
Hip Thrust with Bodyweight
The Set Up
Grab a bench from the weightlifting area of your gym. Set your body in a glute bridge with your shoulders on the bench and your feet placed in front of you to create a tabletop position.
Drop your hips low, but do not touch the ground. All of your weight should go into your heels so that you are getting the maximum benefit from the exercise.
When you feel you are ready for your next challenge – get started! Work up to 3 sets of 15-20 repetitions. Brief rest – no phone checking!
Hip Thrust with Dumbbells
The Set Up
You will need a bench and a pair of dumbbells. You will need to feel out how much weight is right for you. I would recommend starting with at least 5-8 lbs and work up in weight as quickly as you feel capable.
Your grip should be overhand. The dumbbells should rest as securely as possible on your hips.
Drop your hips low to the ground. Not so low as you touch the ground! Keep a steady hold on your dumbbells so they do not slip.
If you have trouble keeping your heels on the ground take a pair of small plates (2.5-5lbs) and place them underneath your mid-foot and toes.
You guessed it! This is the next challenge after you feel the bodyweight hip thrust is feeling too easy. A gym babe always needs to have her eye on the next prize.
So there you have it! If you work through these steps diligently you will be well on your way to getting stronger.
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