How to Do a Hip Thrust?

Also Known As: Hip thruster, weighted hip bridge, weighted glute bridge,

Targets: Gluteus minimus, gluteus medius, gluteus maximus, hamstrings, adductors, and quadriceps

Equipment Needed: Barbell, weight plates, dumbbell, or kettlebell

Level: Intermediate

The hip thrust, or hip thruster, is a movement that has gained widespread popularity over the past few years. The move is a variation of a glute bridge, but it is performed using a barbell and with the body lifted off the floor. It targets the gluteal muscles better than many other lower-body movements.

The hip thruster is effective for improving hip extension by engaging the hamstrings and gluteal muscles. Your hips extend when they move from a flexed position (where the hips are lower than or behind the shoulders and knees) to a fully extended position where the hips, shoulders, and knees are in line. Even the school students to avoid injuries in sports can practice this. 

Benefits

There are a few solid reasons that the hip thruster is becoming an essential movement for leg day at the gym.

Generates More Power

The hip extensors are important muscles for activities of daily living such as walking, standing up, or climbing stairs. But these muscles are also important for generating power for peak athletic performance. Exercisers who want to build the muscles in the hip area often look to standing exercises such as weighted squats, lunges, or deadlifts.