Hip Thrust: the exercise not to be missed in your routine to increase the volume of your buttocks

If there are many exercises that everyone is talking about these days, it is undoubtedly squats to strengthen the glutes. While the latter continue to rally more and more supporters to their cause, they are not the only ones to allow you to have beautiful firm and voluminous buttocks. The “Hip Thrust” or hip extension is another exercise that promises sculpted and plump buttocks

The reason why hip extension is more effective in terms of results than the famous squats is that it is a more intense exercise. And for good reason, it is an exercise capable of working several muscle tissues and thus helping you achieve the

ideal of a firm and toned buttocks.

More precisely, the Hip Thrust is a movement that mainly focuses on the gluteus maximus as well as the gluteus medius while engaging the muscles behind the thigh: The hamstrings, the quadriceps and the abdominal strap.

This thrust of the hips therefore allows a great solicitation of the gluteal muscles for a remarkable result. Notice therefore to the brave and courageous wishing to have a dream silhouette, your efforts will be rewarded.

Why perform a Hip Thrust?

The main purpose of pelvic extension exercises is to strengthen the glutes and work on their shape. Something that can be achieved by other exercises but not as effectively.

The Hip Thrust is useful because glute strength is important for stabilizing the trunk, lower body and pelvis. This can also prevent complications such as lower back or knee pain.

Additionally, strong glutes help athletes improve their mobility. That is to say, they will be able to perform certain movements such as sprinting, changing direction and jumping with greater ease. You will also see that the Hip Thrust is one of the key movements capable of transforming the body after a few weeks.

How to do a hip extension without equipment?

Before tackling the steps to successfully perform the Hip Thrust movement, you will need an elevated surface such as a bench or chair so that you can support your back. This surface will also help you facilitate another variation of the exercise where you will have to use a weight (a dumbbell, a bar or simply a 5 L gallon of water). But for those who are just starting out, it may be best to start without weights until the technique is mastered. Now let's move on to practice:

Start by placing a bench, box or chair against the wall to immobilize it.

Next, place your back against the surface in question with your knees bent and your feet flat on the floor. This should form a 90° angle while the feet are placed hip-width apart. Also, make sure the surface is just below your shoulder blades.

Once in a position where the thighs are parallel to the ground, perform up and down movements so as to push your pelvis forward. For precision, tuck your chin in and use your heels for the push. So, the movement consists of contracting your glutes while raising your pelvis towards the ceiling, then return to the starting position by lowering your glutes.

Repeat this movement 12 times, performing three sets to incorporate into your exercise routine. You should normally feel that your thighs and buttocks have been particularly stressed by the effort.

Depending on whether you are a beginner or experienced, the number of repetitions is variable. So aim for 3 sets of 12 repetitions if you're a beginner and do more as you get used to the exercise. The ideal is to achieve 20 repetitions.

If you want to perform exercises according to the type of your buttocks, we suggest you consult the best proposals in order to sculpt and firm them.

Other variants of the hip extension

Once you feel that the exercise has become much more affordable than before, spice it up by adding a weight or using an elastic band that you place at knee level. These additional tools will help you maintain the tone of your muscles more effectively as you continue to exercise. Here are the different variations you can try:

Adding weight: This time, you will work your muscles more by adding weight to the lower abdomen. Be sure to hold it firmly with your hands then raise and lower your pelvis while maintaining control. Note that this exercise is the same as the one explained previously except that this time, you have a weight on your abs.

Use only one leg: You can perform the Hip Thrust, this time leaning on one leg only. To do this, extend one of your legs toward the ceiling before you begin to raise and lower your pelvis. Do the same number of sets as before then alternate with the other leg.

The glute bridge: Although this exercise can be considered a variation of the hip extension because it is very similar to it, it will require you to use your own weight. To try it, start by placing a mat on the floor and then lie on your back. Then bend your legs by placing the soles of your feet on the floor and extending your arms out to both sides while resting your palms flush with the floor. Next, inhale while contracting your glutes as you lift your hips with the support of your heels. Hold this posture for 3 seconds then come down while exhaling. Complete three sets of 15 repetitions.

Add an elastic band at the knees: Again, keep your thighs parallel to the floor when going up and down. To prevent the elastic from falling, spread your knees a little. This helps add additional tension to the thighs.

Everything you shouldn't do to perform a good Hip Thrust

It is important to perform correct movements when performing hip extensions for the exercise to bear fruit. We list below all the errors likely to be made and which you must be careful of:

Incorrect foot placement: Your hips should not move too far from your hamstrings. Indeed, if you move your feet too far forward, you will tire yourself unnecessarily. It is therefore advisable to position them so that the thighs are parallel to the ground. Your legs should now form a 90 degree angle.

You are not performing the full range of motion: As the thighs must remain parallel to the ground, you should not stop the movement before you can do it. Again, keep in mind to aim for a 90 degree angle with your legs.

You rely on your toes to go up: Instead of pushing with the help of your heels, you use your tiptoes. This means that you did not place your feet correctly beforehand and that the position should be reconsidered. Just know that your heels and the surface under your back are the two supports on which the entire principle of Hip Thrust rests. The key again is to form a 90 degree angle with your legs.

Your lower back is not in a neutral position: You will struggle to achieve full hip extension to activate the glutes if your lower back is not neutral. Indeed, if at the start of the movement, you arch your back, the extension of the pelvis will not be able to be performed as it should.

What about squats and lunges?

When it comes to the gluteal movements that everyone now knows, squats remain a good way to shape the buttocks. You can do them on the spot or in a cardio version by performing jump squats. In this way, the large, middle and small glutes will be used.

As for lunges, they can tone the glutes and thighs while strengthening the calves. Think of them as complementary movements to the Hip Thrust and that you can combine with other exercises to have a round and bouncy buttocks.