3 Hip Thrust Variations
Here are a few ways to challenge your hip thrusts!
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.
Watch: 3 HIP THRUST VARIATIONS
Subscribe to Booty Lab on YouTube for Workouts, Tips, and more!
Ready to work that Booty? Try One of Our Workouts!
Simple Upper Body Workout Using a Resistance Band or Dumbbells! Sometimes all you need is a resistance band or a set of dumbbells to get a great upper body workout!! Today we are showing you demos of a shoulder press and a bent over row using dumbbels and resistance...
How to do the Good Morning Exercise Strengthen Your Hamstrings The Good Morning is a great exercise to strengthen your hamstrings, back, glutes, and core. Depending on your equipment, you can do these at home or at the gym. Just watch out - they are SNEAKY! I think...
How to Progressive Overload Lunges At-Home Progressive Overload Take your lunges up a level with Progressive Overload - even at home without weights! So, what is progressive overload: - It’s when you gradually increase or “do more” over time to build strength! -...