Get Bootylicious with Hip Thrusts

If you’re looking to work on your booty, there’s nothing better than the hip thrust! The hip thrust targets your glute muscles in a unique way and helps build size and strength. It’s a strength training exercise that involves lying on your back with your feet flat on the ground and lifting your hips up towards the ceiling, using your glutes to power the movement.

We caught up with Wanitha Ashok, fitness coach and Fit India Ambassador, to get the lowdown on adding hip thrusts to our fitness routines. She also spills the beans on the different variations of hip thrusts and the common mistakes to avoid.

As you progress, you can up the weight or reps to really challenge those glutes. But there are a few things to keep in mind. “It’s super important to warm up before you dive into any exercise routine. You might also want to chat with a certified personal trainer or healthcare provider if you need some clarity on potential injuries,” advises Ashok.

Here are some of the most common slip-ups when doing hip thrusts:
– Keep your spine in a neutral position and avoid arching your back during the movement.
– Focus on squeezing your glutes at the top of the movement to make sure you’re hitting the right muscles.
– Keep an eye on your risk of weight-related issues.
– Check your BMI.
– Avoid lifting your hips too high, as this can strain your lower back unnecessarily.
– Make sure you’re using your glutes to lift your hips, rather than relying on your lower back.
– To see results, you need to challenge your muscles with enough weight. Gradually increase the weight as you get stronger.
– Keep your knees in line with your feet throughout the movement to prevent injury.
– Exhale as you lift your hips and inhale as you lower them back down. This will help you maintain proper form and engage your core.

If you’re wondering how to make your hip thrusts more effective, adding weights is key. “It’s a good idea to throw in some weights. This will amp up the resistance and really push those glutes. You can use a barbell, dumbbells, or resistance bands. Start with lighter weights and gradually up the ante as you get stronger and more comfortable with the exercise,” explains Ashok.

Mixing it up with different variations will keep your routines more interesting. Ashok spills the tea on the various ways to do hip thrusts:
– Try doing the hip thrust with one leg lifted off the ground to really fire up those glutes and test your balance and stability.
– Slap on a resistance band around your thighs or above your knees to crank up the tension and activation of the glutes.
– Pop a barbell across your hips for some serious resistance and challenge.
– Elevate your feet on a bench or step to increase the range of motion and activation of the glutes.
– Add some weight to the exercise with dumbbells, kettlebells, or a barbell to really push those glutes.
– Lie on your back with your feet together and knees out to the sides, then lift and lower your hips to target the glutes and inner thighs.
– Lift one leg at a time while holding a bridge position to amp up the activation of the glutes and test your stability.