Discover effective hip thrust alternatives, including machine-free options.
Learn how to target your glutes without a barbell hip thrust.
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What is a barbell hip thrust?
certified personal trainer, exercise nutrition coach, and author atGarage Gym Reviews
Place a barbell over your hips using a barbell sleeve or pad to avoid pain and bruising.
ensure to extend your hips fully at the top of the movement to get that peak glute activation.
Think about tucking your tailbone under as you lock out.
Benefits of the barbell hip thrust
1.
Are there downsides to the barbell hip thrust?
While the barbell hip thrust can be a useful exercise, there are some downsides that are worth noting.
Anotherhip thrust muscle workedincludes your biceps femoris, though less directly than your gluteus maximus.
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Best barbell hip thrust alternatives
Dont have a barbell at home?
Macpherson suggests trying out the following exercises that work the same muscles.
verify your glutes, hamstrings, and core are engaged, and focus on the muscles you are using.
A higher rep range of 10 to 20 or so is ideal for this movement.
Working in this frontal plane of motion works the sides of your glutes and hips.
It includes a hip hinge and hip extension to really strengthen your glutes.
ensure you lift your hips off the ground and rotate your knee upward in a single, smooth movement.
Walking lunge
Walking lunges are a must for any glute-building program.
Take longer steps to increase the stretch on the glutes of your front leg.
Focus on placing more weight on your front leg, which should bear the majority of the load.
ensure your legs stay hip-width apart, not lined up one foot behind the other.
Taking a larger step back increases glute activation by increasing the stretch of the glute muscles.
check that the step is big enough to feel your glutes engage but still maintain your balance and form.
The higher the platform, the greater the stretch and challenge for the glutes.
Its totally fine for your front knee to track over your toes if thats what works for your anatomy.
Focus on using your front leg to do most of the work.
give a shot to minimize the push from your back foot, except for balancing.
Concentrate on feeling the glutes of your front leg throughout the movement.
FAQ
1.
Can I build glutes without hip thrusts?
Check them out above!
Can squats replace hip thrusts?
If you already have well developed glutes, squats could be a replacement exercise.
Are hip thrusts necessary in my workout routine?
Arguably nothing is necessary in a workout routine.
But it can be a great option if youre specifically looking to target your glutes.
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