Progressing the Hip Thrust

PROGRESSING THE BENCH HIP THRUST

Include the hip thrust into your strength training to develop and strengthen your glutes! This is the way I progress the exercise with clients. I also like to add a band above my knees to increase glute activation through the movement! 

1. Static Hold 
Begin sitting with band above knees and shoulder blades resting against bench. Keeping hips tucked under and core tight, push floor away with feet to raise hips up until body is parallel with floor. Make sure to keep chin tucked and look at the opposite wall to avoid excess arching of your low back. The glutes (butt) should be working throughout the entire movement. Hold for 30 seconds.

2. Bodyweight Hip Thrusts
Once you find the hold easy, you can add lowering and raising. Bend at the hips to lower, but keep spine neutral and core tight. Push through heels to raise, using glutes to drive back up to full extension. 
3. Dumbbell Hip Thrusts
Use the same raising and lowering action as progression two, but add more load to the hips by placing a dumbbell under your hip bones. 
4. Barbell Hip Thrusts 
Same as above, but use a barbell and pad. Place on hips below hip bones.