4 Hip Thrust Exercises to Strengthen Your Glutes and Enhance Your Stride This workout will help reinforce your backside and power you to your next PR. By Monique Lebrun Updated: Jun 05, 2025 9:05 ...

The idea for the hip thrust came to Contreras on a Saturday night. He was watching an Ultimate Fighting Championship fight— a brutal mashup of boxing and wrestling —between Ken Shamrock and ...

Barbell hip thrusts can take some practice to nail. To ease in, Wilking suggests reducing the weight or getting rid of the barbell entirely so it’s just a bodyweight exercise as you focus on form.

Each movement offers perks, but the hip thrust is the better butt exercise. “Extending the range of motion and adding weight increases your ability to get stronger,” Stonehouse explains.

This is where the hip thrust fits in so well. But it is a tedious thing to set up, especially if you’re looking to load the hips and your gym does not have a machine for this move.

The hip thrust exercise is one of the best at strengthening and building your hips, glutes and quads. Here are the benefits of hip thrusts and a 15-minute workout to try.

For context, I’m a L3 personal trainer, and while I'm familiar with hip thrusts, they’re not a mainstay in my exercise routine - purely because I don't enjoy them as much as other exercises.

1. Warm up your glutes with activation exercises. Isolating your butt muscles during your warm-up is a great way to get in some activation before your hip thrusts, Rice says.

Indeed, a typical Hip Thrust move is done with weights, but if you are not able to handle the weight, then you can skip it. Glutes bridge is a no-equipment exercise and you can do it anywhere, any ...