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Hip Thrust : Exercice clé pour le renforcement des fessiers

Hip Thrust: A Key Exercise for Strengthening the Glutes

Learn how to strengthen you glutes with this simple exercise. Find the right techniques, variations and tips to maximize the efficiency of this move while avoiding injuries.

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Maîtriser le Hip Thrust: Exercices pour des fessiers forts

What is a hip thrust?

The hip thrust is one of the best, and easiest, strength training exercises to work your glutes. It has become very popular in recent years, but was first developed in the 1960s. Athletes at that time would use this exercise during leg workouts to strengthen their glute and hamstring muscles.

The hip thrust is also an excellent move for strengthening the hip muscles. The movement is simple;  as the name suggests, you just thrust your hips into the air by engaging your glutes. Here are our tips for doing this move properly, as well as other suggestions to complete your workout!

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Maîtriser le Hip Thrust: Exercices pour des fessiers forts

Benefits of the hip thrust

The hip thrust has many benefits, here are a few! 

Strengthening and toning the glutes

Want to have toned glutes this summer? Then now is the time to start doing your hip thrusts! This exercise, which can easily be done at home or at the gym, is an effective way to strengthen your rear end. It targets your hip extensors, which include your glutes and your hamstrings. 

A healthy back and good posture

If you suffer from back pain or you would like to improve your posture, you should know that the hip thrust is also an excellent exercise for strengthening and supporting the lower back. Practicing this move regularly will help improve your posture over time. However, if you feel pain in your back while doing this exercise, it may be because you are arching your back as you lower your hips back down to the ground. Try to keep your back as straight as possible as you lift and lower. 


Improved athletic performance

Working your glute muscles helps to improve your overall athletic performance. Why? Simply because strong glutes are needed for many sports and activities, such as running, sprinting, jumping, climbing and soccer. Working this hip extension will help with many of the moves required for these sports and activities. 

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Maîtriser le Hip Thrust: Exercices pour des fessiers forts

Correct hip thrust technique

To get the best results, and avoid injury, you have to have the right positioning and technique.

Starting position and body alignment

- If you are doing your hip thrusts on a training bench, the first step is to get the bench at the correct height. The bottom of your shoulder blades should be in contact with the bench. 
- Seated on the floor, your legs should be extended in front of you and bent at 90° with your feet planted firmly on the ground. Your legs should be spread at a comfortable distance, about shoulder width. 

Movement and breath

Now, lift your pelvis so that your body is parallel with the ground. While doing this movement, contract the glute and ab muscles until your body is in a horizontal position. Keep your gaze at a 45° angle, resist the temptation to look up! It is also important to keep breathing as you move. Breathe out as you lift your body up, and then breathe in as you lower down again.  

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Maîtriser le Hip Thrust: Exercices pour des fessiers forts

Common mistakes to avoid

When not done properly, hip thrusts may cause injury. Here are a few common mistakes you should definitely avoid!

1. First, while doing this movement, be sure not to have an exaggerated arch in your back as this may cause pain. Your spine should remain neutral and your back should be as straight as possible as you move. Also, be careful not to look up at the ceiling as you move, as this may lead to you lifting your hips too high, which could cause pain or discomfort.

2. Don't forget to contract your abs to stabilize your core and then hold the position at the top when your hips are lifted, before lowering down to the starting position. It is important to contract your glute muscles as you lift and lower your body so that you know they are being properly targeted by this exercise.

3. Don't make the movement too big or too small, because either way may result in it not being effective. As you lower your body down, just tap the ground lightly and then lift up again for another rep. The upward movement should be dynamic, but should not create an arch in your back.

4. If you are using a bench, be sure it is the right type of equipment (with sufficient padding) to make this exercise comfortable and avoid injury.

5. If you decide to use weights to increase the intensity of this exercise, be sure to listen to your body and not overdo it. Also, take a sufficient rest period between sets so that you don't overwork your body. 

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Maîtriser le Hip Thrust: Exercices pour des fessiers forts

Hip thrust variations for all levels

Whether you are a newbie at the gym or a strength training pro, anyone can do a hip thrust! To work your glutes differently, or to keep your workout fresh, here are a few varieties you can try.

Hip thrust with body weight or one leg

If you don't have equipment at home, you can still do the hip thrust using your body weight alone. If you want to make the exercise a bit more difficult, you can try doing it with one leg lifted in the air. Be sure to keep your back straight and remember to alternate legs between sets so that one side doesn't get more developed than the other!

Hip thrust with weights

If you want to take this move even further, you can add weights with a bar or dumbbells. If you are using a dumbbell, place the weight above your pelvic area at the base of your stomach while you are in the starting position. Then place yourself correctly on the bench and carry out the exercise as mentioned above. 

You can use a bar to add more weight. Get into position with your shoulder blades against the bench, hold the bar firmly at your pelvis, then complete the move by pushing your pelvis upwards. The goal is to not completely touch the ground as you lower your body with the weights, but to come close and then lift up again! 

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Maîtriser le Hip Thrust: Exercices pour des fessiers forts

Integrating the hip thrust into your workout

The hip thrust is a great addition to your workout! It's a complete exercise for your glutes and you can alternate it with squats or lunges.

Recommended reps and sets

It is best to start using only your bodyweight for this exercise so that you can see how your body reacts to the movement. Afterwards, you can add some weight if you choose to.

- If you are looking to build muscle mass, do sets of 8 to 12 repetitions with weights. If you are able to do 15 repetitions without difficulty, you can add more weight. However, if after the 3rd rep you are unable to lift the weight, that means you have too much weight and you should remove some.  

- If you want to build strength, do 3 to 5 repetitions with weights. With fewer repetitions, you can add more weight.

- If you are working endurance, do a set of 20 repetitions. In this case, work with your bodyweight or with light weights.

Combining with other exercises for the legs and glutes

There are many complementary exercises to combine with hip thrusts if you want to strengthen your legs or your glutes. For example, squats will strengthen the backs of your legs, but in a different way. By combining other exercises in your workout like kettlebell swings, deadlifts Bulgarian lunges or crossed lunges, your glutes will be engaged in numerous ways. 

Looking for simple and effective workouts? Check out our free app! 

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Maîtriser le Hip Thrust: Exercices pour des fessiers forts

Tips to maximize your hip thrust results

Important steps for maximizing results: nutrition, rest, listening to your body!

Add weight progressively

We recommend that you add resistance regularly, whether it is by adding weights or increasing the number of reps you do, in order to reach your objectives. When you combine this practice with good nutrition, you will efficiently develop your glute muscles and get the results YOU want! 


Nutrition and rest for muscular development


As with any athletic activity, it is very important to eat properly. Whether you are trying to slim down or bulk up, it is essential to eat a balanced diet. It is also very important to get enough restful sleep and to add rest days to your workout schedule. Remember, you have to be patient to get results. 

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Maîtriser le Hip Thrust: Exercices pour des fessiers forts

Safety and injury prevention with hip thrusts

Follow our tips to avoid injury!

Warm-up and joint mobility

Before starting your workout, be sure to warm up correctly in order to increase blood flow and joint mobility. Next, do some light stretching to prepare your muscles for effort and minimize the risk of injury. 

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Maîtriser le Hip Thrust: Exercices pour des fessiers forts

Gear and accessories for hip thrusts

Whether you are working out at home or at the gym, here is the gear you'll need for your exercises.

Using benches and bars

If you want to do your hip thrusts with equipment, it is best to have a bench and a bar that you can addd weight to for progressive resistance. Make sure the bench is stable and fixed to the ground. Also, check that the bar is at the right height for steady and effective movement.

Options for at-home workouts

If you prefer to work out at home, there are many alternative versions of the classic hip thrust. A flat or adjustable bench can be used in the place of a standard weight lifting bench. You can also practice hip thrusts on the ground, stretched out on a mat. 

Start by lying on your back with your back and bottoms of your feet in contact with the floor, legs bent. Place your arms along the sides of your body. Next, engage your abdominal and glute muscles and tuck your pelvis in a bit, which will allow you to lift your body until it forms a straight line between your knees, hips and shoulders. Be sure to maintain the contraction in your glutes and abs throughout the entire exercise, and avoid arching your back as you lower back down to the ground.

Additional accessories like resistance bands

A good way to keep your legs properly aligned while doing this exercise, is to put a resistance band around your legs just above your knees. This will add an interesting dimension to your hip thrusts. The band will also help you to feel the activation in your glute muscles, particularly the gluteus medius and gluteus minimus, that play an essential role in the strengthening of this exercise. 

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Now you know all about the hip thrust! Feel free to mix this exercise in with other movements to get the most out of your workout. Whatever your objectives are, this exercise will help you to have buns of steel! Enjoy! 

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