“Oh, those round hips! How do they make them?” This question often crosses your mind when you spot those curvy booties. If you’ve ever wondered what these individuals are doing to maintain such beautiful butts, the answer lies in hard work, focused exercises, and consistent effort. There’s no secret recipe; it’s all about continuous practice and a strong determination to reach your fitness goals.
One exercise that can significantly benefit you in your quest for shapely glutes is the Hip Thruster. Just ask anyone, and they will tell you that if you want those perfectly toned and round buttocks, hip thrusts are the way to go. By incorporating hip thrusts and their variations into your workout routine, you’ll begin to see remarkable results. Let’s break down and understand the many aspects of hip thrust variations, along with easy-to-follow steps for performing them.
1. Basic Floor Glute Bridge
How to perform
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms at your sides with palms facing down.
- Push through your heels, lifting your hips off the ground until your thighs and torso form a straight line.
- Squeeze your glutes at the top and hold for a moment.
- Lower your hips back down and repeat.
Benefits
- Strengthens glutes, hamstrings, and lower back.
- Improves hip stability and mobility.
- Engages the core for added stability.
Common Mistakes to Watch For
- Arching your back excessively.
- Raising your hips too high, causes lower back strain.
- Not fully engaging the glutes.
2. Glute Bridge with Stepper
How to perform
- Lie on your back with your knees bent and feet on a stepper or raised platform.
- Your feet should be hip-width apart.
- Follow the same steps as the basic floor glute bridge.
Benefits
- Adds a degree of difficulty and range of motion compared to the basic version.
- Strengthens glutes, hamstrings, and lower back.
Common Mistakes to Watch For
- Using improper form by arching the back excessively.
- Not fully engaging the glutes during the movement.
3. Cross Leg Hip Thrust
How to perform
- Lie down on the ground.
- Bend your knees, with one foot flat on the floor.
- Now cross your right ankle over your left knee, so your legs form a figure-four shape.
- Lift your hips off the ground by pressing through the heel of the foot that’s on the floor.
- Squeeze your glutes at the top.
- Lower your hips and repeat.
- Perform the same number of repetitions for each leg.
Benefits
- Enhances glute activation.
- Improves balance and stability.
- Strengthens the hip and thigh muscles.
Common Mistakes to Watch For
- Not maintaining proper form leads to inadequate glute activation.
- Rushing through the exercise without focusing on the muscle contraction.
4. Hip Thrust with Bench
How to perform
- Find a flat bench or a stable surface like a sofa that is approximately knee height.
- Place your shoulder blades on the bench’s edge.
- Bend your knees, with your feet flat on the floor.
- Perform hip thrusts following the same steps as the basic floor glute bridge.
- The bench allows for a greater range of motion.
Benefits
- Increases the range of motion compared to the basic floor version.
- Strengthens the glutes, hamstrings, and lower back.
Common Mistakes to Watch For
- Overarching the back or raising the hips too high.
- Failing to maintain proper form.
5. Weighted Hip Thrust
How to perform
- Use a barbell, weight plate, or dumbbell to add resistance.
- Hold the weight across your lap over your hips.
- Grip the weight firmly with both hands and roll it toward your hips.
- Secure the resistance over your hips before performing hip thrusts.
- Follow the same steps as the basic floor glute bridge.
Benefits
- Provides progressive overload for muscle growth and strength.
- Intensifies the glute and hamstring workout.
Common Mistakes to Watch For
- Using excessive weight that compromises form.
- Failing to engage the glutes effectively.
6. Sumo Hip Thrust
How to perform
- Assume the basic floor glute bridge position.
- Place your feet wider apart, with your toes pointed outward.
- Follow the same steps as the basic floor glute bridge.
Benefits
- Targets the glutes from a different angle.
- Engages the inner thigh muscles.
- Enhances hip mobility.
Common Mistakes to Watch For
- Allowing the knees to cave in.
- Not maintaining the correct foot positioning.
7. Banded Hip Thrust
How to perform
- Secure a resistance band above your knees.
- Follow the same steps as the basic floor glute bridge, but focus on pushing your knees outward against the resistance of the band.
Benefits
- Adds resistance to target the glutes more intensely.
- Activates the hip abductors, which are responsible for moving the thighs away from the midline of the body.
Common Mistakes to Watch For
- Using a band with too much or too little resistance.
- Not pushing the knees outward effectively.
Takeaway
By incorporating these hip thrust variations into your routine, you can target your glutes and surrounding muscles in various ways, helping to develop strength, stability, and aesthetics. Do not lose heart; try to develop consistency in your routine. Body composition takes time to change, but targeted muscle building helps you stay focused and motivated to stay on track. Whatever your fitness goals are, target all the body parts and muscle groups with a special focus on your favorite areas, like your buttocks or glutes in our case.
