According to data from Strength Level, the ‘average hip thrust weight for a female lifter is 93kg’. This includes the weight of a 20kg bar, and applies to a 1RM (one-rep max – the maximum ...

Similar to a glute bridge, the hip thrust involves placing load on top of your hips and pressing your feet into the ground to lift your hips until your knees form a 90-degree angle.

I’ve embarked on a glute-growing mission, adding glute exercises like the hip thrust into my lower body workouts to build strength and definition in my backside. We don't shy away from a fitness ...

A barbell hip thrust uses hip extension to target the gluteus maximus (your largest and strongest muscle) alongside the gluteus medius (outer glutes), quads, adductors, hamstrings, calves, and ...

Including the Hip Thrust in your training program, even just 1-2 times a week, can make a big difference in the strength and appearance of your glutes, as well as your overall well-being.

To help you add hip thrust exercises into your workout routine, Rees demonstrates a traditional hip thrust, plus three variations. Add one to your next lower-body session, or put them all together ...

For a dumbbell hip thrust, begin your set-up while sitting on the floor by standing the dumbbells vertically and then rolling them onto your pelvis, making sure to load them properly for even ...

Hip thrust exercises help to target the gluteus maximus, gluteus medius, quadriceps and hamstrings. While in a traditional deadlift all the major muscle groups of your lower body are targeted that ...

Benefits of the Hip Thrust The hip thrust allows you to train your glutes with heavy weights, isolating the muscles, which is essential for both building size and strength. As mentioned above ...

Weighted Hip Thrust As you progress in your training, you can begin adding weight to your hip thrust. “The added load directly above your pelvis area will fire up your lower abs, forcing you to ...

Personally, I love doing pause reps with band hip thrusts, both on two legs and one leg. Hold the top of each rep for 2 to 4 seconds, contracting your glutes as hard as you can.