3 Hip Thrust Variations

Hip thrusts are one of our favorites here at Booty Lab! And luckily there are many ways to do them! Progressive overload is essential for any strength program. So try out these hip thrust variations and once you get the basic movement down, focus on adding weight or time.

Here is how to do these hip thrust variations:

Basic Hip Thrust

Position the bottom of your shoulder blades on the top of the bench, box or chair. Keep your core tight and your pelvis tucked. Lower yourself down all the way and then by driving through your feet, lift your hips up. Keep your weight in your feet and shoulder blades and squeeze your glutes at the top. Keep your knees pressd out. Slowly lower back down for 1 rep.

Iso Hold Hip Thrust

Get into the basic hip thrust position using a bench or chair. Lower yourself down all the way and then by driving through your feet, lift your hips up. Keep you butt tucked, chin tucked and core tight. Press your knees outward and hold in place for 30 seconds.

Eccentric Hip Thrust

This is the same movement as a hip thrust. But when you lower yourself down, go very slow and controlled.