3 Ways to Do Hip Thrusts Without Weights 

Our Booty Lab Wednesday workouts are not about overcomplicated movements. Too many trainers feel like they have to entertain the public with something new and fresh, but no one is too advanced for the basic movements!

I focus on what works, and I stick to a program—no random workouts here. We focus on building the same basic exercises over time, which is referred to as progressive overload.

So, regardless of what strength program you pick. Make sure you stick to it, and you will start to see results!

Try This At-Home hip Thrust Workout

Hip Thrust 3 Ways

Set 1 x10

Hip thrust (standard stance)

Hip thrust (feet together w/abd.) 

Frog thrust 


Set 2 

(3-sec eccentric)

Hip thrust (standard stance) x10

Hip thrust (feet together w/ abd.) x10

frog thrust x10


Set 3

Repeat set 1 

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