The Hip Thruster and Your Total Body (Mostly Booty) Workout!

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Watch the video and read below for using the bench, a kettlebell and a bar (if you have one) to get your glutes properly in SHAPE with on of my favorite moves (besides the kettlebell swing) the hip thruster.

 

Watch w/ volume guys👆🏿👆🏻👆👆🏾

The Hip Thrust is a ‘isolation’ glute exercise (yes, you are still using your abs and total body too), designed to improve your strength, speed and power by teaching optimal hip extension and engaging the glutes (a muscle that is commonly dormant). Think it it like a truly isolated kettlebell swing (yet non-ballistic) that engages the glutes and in term helps strengthen the lower back, accurate the most powerful movement based muscle in your body.

One of the reasons I love it so much, as you can see it is an easy ‘superset’ with kettlebell swings – do it like that (a back-toback, one for one series, added into any of your workouts)  and it also helps work optimal hip extension.

Why should you care about it? It’s all about the power in your glutes, which are among the most powerful muscles in your body. The glutes are designed to extend the hip or pull the leg behind the body. If your glutes are underdeveloped, your speed, power and strength are all compromised and you can suffer over use issues in other areas – leading to back and knee pain and poor performance and eventually injury. Lifters: YES, if you work you will have a better  Squats and Deadlifts outcome, you will kick harder, jump higher and run faster. Pus your booty will look 100 🙂

A lot of exercises that improve leg strength, like Leg Presses or Squats, don’t maximize hip extension. But the KB or Non-loaded and eventually Barbel Hip Thruster does!

  • Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs if you are ready to use a barbell, if not have a kettlebell or non-loaded. Use a yoga mat to roll around the bar to help with the tension.
  • Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it. Shoulders not arms.
  • Begin the movement by driving through your feet (heals), extending your hips vertically through the bar and squeezing your glutes. Your weight should be supported by your shoulder blades and your feet – NOT the arms and toes. Extend as far as possible and squeeze the glutes like you would in a kettle swing, then reverse the motion to return to the starting position.

USE IT:  Best GLUTE/LEG & total body of total body workout

  • 1min Kettlebell Swings swings
  • 15 hip thusters (loaded if you are ready)
  • 1min Kettlebell Swing switching swings
  • 15 single leg hip thusters left (loaded if you are ready)
  • 15 single leg hip thusters right (loaded if you are ready)
  • 30sec – 1min Plank hold
  • 10-15 Walking lunges (loaded if you are ready)
  • Flex arm hang/ pull ups – to max
  • 1min Kettlebell Swings swings
  • 15 hip thusters (loaded if you are ready)
  • 1min Kettlebell Swing switching swings
  • 15 single leg hip thusters left (loaded if you are ready)
  • 15 single leg hip thusters right (loaded if you are ready)
  • 30sec – 1min Plank hold
  • 10-15 Walking lunges (loaded if you are ready)
  • PushUps to max – good form

and DONE!