A Trainer’s Guide to the Top 8 Hip Thrust Variations

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Are you tired of the same old hip thrust routine? Looking to spice up your lower-body workouts and take your glute gains to the next level? Well, you’re in luck! Certified personal trainer and Tonal strength coach, Ash Wilking, has shared eight variations of the classic hip thrust that will leave your booty burning and your muscles engaged.

But before we dive into the variations, let’s go over the basics of how to do a hip thrust with proper form. Whether you’re a beginner or a seasoned pro, mastering the hip thrust technique is essential for maximizing your results. To perform a hip thrust, you’ll need a bench, box, or any stable elevated surface that’s about knee height. Sit on the floor with your upper back against the edge of the bench, knees bent, and feet flat on the floor. With your shoulder blades acting as hooks at the edge of the bench, push through your heels to lift your hips toward the ceiling, forming a straight line from your knees to your shoulders. Lower with control and repeat for 3 to 4 sets of 8 to 12 reps.

Now, let’s explore the eight hip thrust variations that Ash Wilking recommends for a serious booty burn:

1. Lying Glute Bridge: This beginner variation focuses on training the body in the hinge pattern, promoting hip extension without the need for additional equipment. Engage your core, lift your hips, and squeeze your glutes at the top of the movement.

2. Banded Lying Glute Bridge: Add a resistance band above your knees to increase the challenge and engage your glutes even more. Follow the same movement pattern as the lying glute bridge, but with added resistance.

3. Single-Leg Glute Bridge: Lift one leg off the floor while performing the glute bridge to target each glute individually and improve balance and stability.

4. Banded Elevated Glute Bridge: Elevate your shoulders on a bench and add a resistance band for an intermediate variation that strengthens the glutes and deepens the range of motion.

5. Single-Leg Elevated Glute Bridge: Lift one leg off the floor while elevating your shoulders on a bench to challenge your balance and engage your glutes more effectively.

6. Barbell Hip Thrust: The holy grail of glute exercises, the barbell hip thrust allows you to increase load and promote muscle hypertrophy and power development. Place a barbell over your hips and lift with control.

7. Single-Leg Dumbbell Hip Thrust: Hold a dumbbell over your hip while lifting one leg off the floor to target each glute individually and increase the challenge.

8. Single-Leg Barbell Hip Thrust: Add a barbell to the single-leg hip thrust for an advanced variation that challenges your stability and strength. Lift one leg off the floor and push through your heel to lift your hips.

Whether you’re a beginner looking to activate your glutes or an advanced lifter aiming to increase muscle mass, these hip thrust variations are sure to take your lower-body workout to the next level. So, grab a bench, add some resistance, and get ready to feel the burn in your glutes like never before!