Looking for hip thrust variations to mix up your workout routine?
Try these beginner, intermediate, and advanced options.
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(PSA: Thesehip thrust alternativesalso come in clutch when you want to spice up your lower-body workouts.)
certified personal trainer and Tonal strength coach
Glutes are often referred to as the powerhouse of the core.
Lying glute bridge
2.
Banded lying glute bridge
3.
More range equals more muscle engagement, according to Wilking.
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These elevated hip thrust variations are highly effective at strengthening the glutes, she says.
Banded elevated glute bridge
5.
certified personal trainer and Tonal strength coach
Wilking calls thebarbell hip thrustthe holy grail of glute exercises.
To avoid neck strain, keep your eyes on your knees and dont throw your head backward.
Buckthorpe M, Stride M, Villa FD.
ASSESSING AND TREATING GLUTEUS MAXIMUS WEAKNESS A CLINICAL COMMENTARY.
Int J Sports Phys Ther.
2019 Jul;14(4):655-669.
PMID: 31440415; PMCID: PMC6670060.
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