Hip Thruster

Purpose of the exercise

Isolation exercise for the glutes (gluteus maximus), with secondary activation of hamstrings and core. Improves glute strength, hip extension strength and gluteal muscle hypertrophy. Also effective for improving athletic performance (sprinting, jumping), for prevention of low back pain through strong glutes and for aesthetic gluteal muscle development.

Supplies

• Flat bench or elevation (about 40-50 cm high)
• Barbell with weight discs
• Barbell pad or towel for comfort
• Sufficient space around the bench
• Flat, stable surface

Starting position

1. Place a bench stable against a wall
2. Sit on the floor with your upper back against the bench
3. Roll a barbell across your legs to your hips
4. Place a pad or towel between bar and hips
5. Place your feet flat on the ground (hip width)
6. Feet about 30-40 cm from your buttocks
7. Hold the bar with both hands

Implementation

1. Push your hips up through your heels
2. Lift the bar up through hip extension
3. Lift until your body forms a straight line (shoulders hip knees)
4. Your upper back rests on the bench
5. Tighten your buttocks to the max at the top
6. Keep your chin pulled in slightly
7. Hold this position for 1-2 seconds
8. Squeeze your buttocks together at the top
9. Release controlled back to the ground
10. Repeat without completely stopping at the bottom

Points of interest

• ✓ Push through your heels (not your toes)
• ✓ Tighten your buttocks to the max at the top
• ✓ Make a straight line from shoulders to knees
• ✓ Keep your rib cage down (do not overexert)
• ✓ Keep your chin slightly retracted
• ✓ Exhale when pushing up, inhale when lowering
• ✗ Avoid hyperextending your lower back at the top
• ✗ Don't push through your toes
• ✗ Don't lift too high (creates lower back stress)
• ✗ Don't use too much lower back (focus on buttocks)
• ✗ Don't let your knees fall inwards
• ✗ Don't let your hips sag to one side

When this exercise?

This exercise is suitable for anyone who wants to maximise gluteal muscle strength and size. Ideal as a main gluteal muscle exercise in leg training. Very effective for athletes who want to improve sprinting and jumping ability. Perfect for bodybuilders seeking aesthetic gluteal muscle development. Also valuable for prevention and treatment of lower back pain through strong glutes (in consultation with physiotherapist). Suitable as an alternative to squats for people with back pain. Start light and build progressively - the exercise can become surprisingly loaded. Always use a pad for comfort.