Why should I hip thrust?

Let’s get you some glutes!

And in the same breath, prevent you from big joint and muscle injuries. Oh, and even better? Show you a lift that translates perfectly and is amazingly suited to progressive overload – as seen in this previous post.


The hip thrust will seriously help you reach your goals.

There are also so many variations of the hip thrust that I will show you at the end of this blog, but it makes it such an ideal move to include in your glute training because you can chose a different variation almost every time! Therefore, keeping your week of training less fatigued.

You can move a big load, through a large range of motion all while using your large muscle groups. Injuries with this lift are almost none to be honest with you, but still be aware of form! An even better fact is that hip thrusts are well suited to all body types. Let’s talk about this for a second. You know how everyone’s squat looks different? Some people lean forward a lot, some have super arched back (like me ahem), well that is because our bones all vary right. People with long femurs will lean forward more. People with scoliosis or even just mis-shaped backs (and that is a lot of us I promise you) will have an awkward bend in their backs and those with tight hips will have the ever dreaded butt wink (let me know if butt wink is something you want to know more about).

What I personally love about this lift? You can feel it working right where you want it to! Your glutes burn so quickly, and even better when you use your bands right??! There is slight spill over into hamstrings, which is fine, however if you feel them in your quads then your form is off.


Here are your best options:

Hip thrust (bodyweight, banded, barbell, deficit, single leg)


Bridges (bodyweight, banded, barbell)

Cable pull through (a standing version of the thrust)


The set up can be simple, the thrust pad can protect your poor hips from the barbell and you are sure to feel it over the next few days. I am very comfortable giving all my clients this lift, and progressing them quite quickly relative to other lifts.




Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on @izzy.fitness.pt

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