4 Hip Thrust exercises to help strengthen your glutes and stability

Besides working out the core, runners also need to practice exercises for the back to make your running more effective.

You’re probably doing squats at the gym to strengthen your back, but there’s a better way to strengthen your glutes: Hip Thrust.

According to research, people who regularly practice Hip Thrust have a better ability to increase sprint time than people who do Squats.

The Hip Thrust strengthens the glutes in a way no other exercise can. They build back-body strength, which is also important in stabilizing your core.

Strong glutes also increase stride length control and help runners maintain good posture, especially when you start to feel fatigued.

In this article, we’re going to do the Hip Thrust with 3 more variations to make it easier and richer to incorporate into your workout program.

Do each exercise for 12 reps and 2-3 sets, resting for 30 seconds each set. And you should prepare an exercise mat to practice.

Here is a list of 4 Hip Thrust Butt Lifting Exercises For You

1. Hip Thrust

Of course, that first song was the original version of Hip Thrust. How to practice like this

Sit on the floor, with your knees bent and feet completely flat on the floor. Lean back against a fixed point at your shoulder height such as a gym bench or an exercise ball.

Looking at your navel, press your feet into the floor and lift your hips up until your body forms a straight line from your shoulders to your knees.

Slowly lower your butt to return to the starting position. Do it 12 times.

2. Hip Thrust Hold With Walkout

Sit on the floor, with your knees bent and feet completely flat on the floor. Lean back against a fixed point at your shoulder height such as a gym bench or an exercise ball.

Looking down at your navel, squeeze your glutes and lift your hips off the ground, forming a straight line from shoulder to knee. Hold this position and squeeze your butt for a while.

Then, step your feet out one step at a time until the knees are almost straight. Then step back. It was one time. Do 12 reps. Alternate your legs starting with each rep.

3. Hip Thrust Hold With Alternating March

Get into a raised butt position like a basic Hip Thrust. Then raise your right leg, bringing your knee toward your chest. Lower your right leg, then switch legs. Repeat each leg 12 times.

4. Feet Elevated Glute Bridge

Lie on your back, knees bent, feet on the ball or exercise bench, arms out to the sides. Press your heels into the chair, squeeze your glutes, and lift your hips off the floor. Pause for 2-3 seconds, then slowly lower your hips back to the floor. Do 12 reps.