Hip Thrust Variations

Hip Thrusters. A few different variations shown here. Used for activating & strengthening the glutes and of course helping to make them nice and round. 

Bodyweight (2 legs & single leg), Banded and Barbell w/added weight on the floor (this was my last set at max which you can see is heavy for me with a slightly limited range of motion).

To perform the hip thrust, sit on the floor in front of a standard flat bench (I’m using a flat bench and a piece of equipment called the hip thruster. Place your upper back and arms on the bench, and move your feet out so there is a nice 90 degree angle at the knee. Simply drive your hips up in the air until your hips and torso are parallel to the floor. Focusing on squeezing the glutes and tilting your pelvis back slightly as you lift up. Pause in the top position before returning to the starting position. To make this exercise more difficult, place a band, barbell or dumbbell across your hips or perform the exercise. An added degree of difficulty would be doing this movement single leg.