We won’t deny that the hip thrust exercise can look quite uncomfortable, what with that loaded barbell teetering on your lap as you lie sideways, your back arched awkwardly atop a flat bench. Heck, it can be bewildering to even figure out how to get into the starting position, much less maintain the balance of the weight or perform a rep with ideal form.
While we likely can’t make your first time doing the hip thrust a perfectly graceful experience, what we can promise is that, with a little practice, you’ll be doing it right in no time. And that’s a good thing, considering the move is arguably the best glute-growing movement in existence.
To help ease the intimidation factor and introduce you properly to the thrust, we’ve called on two of our favorite experts — Hannah Eden, founder and owner of PumpFit Club and creator of the Hannah Eden Fitness app, and Rachel Hall, Fitness Director of Body FX and a certified Pilates mat and reformer trainer. Here, they walk you through all the ups (and downs) of this fantastic — and dare we say fun, once you get the hang of it — glute-sculpting move.
First, let’s talk about the muscles involved.
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