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!
Progressive Overload with Squats
Progressive Overload with Squats We are back with another progressive overload blog! This time we are progressively overloading SQUATS!! One of our favorites, and a cornerstone for any good booty program. This is a movement we do daily at Booty Lab and it is a great...
Workouts for the Holiday Season
Workouts for the Holiday Season The holiday season is a busy time full of events, parties and celebrations! When juggling so many things at once, it can be harder to get a workout in. Luckily, we have gathered some of our favorite workouts throughout the years to help...
Favorite Shoulder Exercises
Our Favorite Shoulder Exercises We focus a lot on the glutes at Booty Lab becuase that is our specialty, but we make sure to work the upper body too!! Full body strength is very important! Today, we are focusing specifically on shoulder exercises. The shoulders get...