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The variations of the fitness exercise hip thrusts are numerous and particularly popular among women when it comes to training the glutes. This article focuses on hip thrusts without the use of exercise equipment, which can be easily performed at home. However, there are different variations where specific exercises require the use of a resistance band. Another option for home training is the fitness exercise glute bridge, which differs from hip thrusts in that it is performed with the shoulders on the floor.

Alternatively, hip thrusts can be performed with a barbell, on the hip thrust machine, or using the leg press machine.

Muscles stressed during hip thrust without equipment

The activated muscles in hip thrusts without equipment primarily target the large gluteal muscle (musculus gluteus maximus), aiming to provide a trained and attractive buttocks. Additionally, the hamstring muscles (musculus biceps femoris), semitendinosus muscle (musculus semitendinosus), and semimembranosus muscle (musculus semimembranosus) are directly strengthened during hip thrusts. Furthermore, in the hip thrust exercise without equipment, the abdominal muscles, especially the rectus abdominis muscle, are activated in a supportive manner.

Hip thrust with theraband and dumbbells

In case athletes have two dumbbells and a Theraband available for home workouts, they can enhance the training intensity.

Body Position

For the variation of Theraband and dumbbell hip thrusts, position yourself again on your back in front of a dumbbell bench, a chair, a table, or another device. Press your shoulder blades against the household item behind you, placing your arms to the side on it. Naturally extend your spine with your head, and your back tends to form a slight arch. Position your legs hip-width apart and place them in a distance in front of your body so that when pushing up, your upper and lower legs form a right angle. At the same time, your knees should never extend beyond your toes. For an additional training stimulus, attach two dumbbells together with a Theraband. The Theraband is placed on your pelvic area, and the two dumbbells are thus directly beside your buttocks on both sides of the body.

Execution of Movement

Push your hips up over your heels, so that they move in line with the rest of your upper body, and your legs form a right angle. During the upward movement, exhale and subsequently tighten the gluteal muscles even more. The arms and shoulder blades remain stationary on the bench behind you. The upper body leans slightly backward, allowing you to look upward. While inhaling, lower your buttocks toward the ground, reducing the resistance from the Theraband and dumbbells.

Hip thrust with theraband

For a more potent training effect, you can also perform the hip thrust exercise with a Theraband, which you attach to a table, chair, or bench. However, this exercise variation is less common and has significant differences from other hip thrust variations.

Body Position

For the Theraband hip thrust, kneel on the floor. A Theraband is fastened around your pelvis, which you also secure behind you to a household item or a dumbbell bench. In the starting position, kneel at a distance so that the Theraband is tense. The legs are hip-width apart, the instep rests on the ground. Hold your hands in front of your chest, and your back is almost completely upright with a natural arch in the lower back to protect your spine while looking forward. Now, tense your muscles to start the exercise.

Execution of Movement

For the execution, now extend your hips forward to keep your body in a straight line from head to knees. Make sure the Theraband remains continuously tense. Tighten the gluteal muscles during the movement and consciously exhale. The Theraband remains fixed at the pelvis, and there is no change in the position of your back. Afterward, inhale and return to the starting position by moving your buttocks back toward your feet. However, you should not linger but start the next repetition explosively.

Hip thrust on the bench

Hip thrusts on the bench are a popular choice for home workouts. If you don't have access to a bench, you can also rest your shoulders on a chair, a table, or the bed frame.

Body Position

To perform the hip thrust exercise on the bench, position yourself on your back in front of a bench, chair, table, or bed frame. Press your shoulder blades against the structure behind your back. Keep your gaze forward, and your head naturally extends the spine. Maintain a slight arch in your back. Place your feet hip-width apart in front of you, ensuring they are firmly on the ground. Choose the distance to your body so that when pushing up, the knees do not extend beyond the feet, and both upper and lower legs form a right angle. Now, tense your buttocks and leg muscles to begin with the hip thrusts on the bench.

Execution of Movement

To initiate the hip thrust exercise with the barbell, lift your hips upward by exerting pressure on your heels. Keep your arms on the bench behind you, and the upper body tilts slightly backward during the movement. Keep your gaze upward, and your shoulders remain still. Exhale consciously during the upward movement and stop only when the upper and lower legs form a right angle. Your body should now be in a straight line from head to knees. Additionally, tense the gluteal muscles at the top position for an increased training stimulus. Lower your buttocks towards the ground while taking a deep breath. However, make sure not to rest your buttocks on the floor.

Common mistakes when doing Hip Thrust without a device

The starting position and execution of the hip thrusts are relatively simple. This also applies to home hip thrusts, making it possible for beginners to train their buttocks. Nevertheless, there are common mistakes that can diminish the effectiveness of the workout.

✅ Heels off the ground: The heels should continuously be on the ground during the hip thrust exercise. The power from the buttocks and legs is utilized through the heels to bring the upper body into a straight line. Ensure that the toes also remain on the ground.

✅ Knees extending beyond the toes: When pushing up, many athletes push their knees too far forward. Make sure that the knees do not extend beyond the toes.

✅ Lack of power from the hips: The power in the hip thrust exercise should come from the hips. It is crucial for athletes to consciously tense their buttocks at the highest point.

✅ Unfavorable head position: To avoid neck injuries, athletes should always ensure that the head naturally extends the spine. Pay special attention to not tuck the chin to the chest or throw the head too far back.

✅ Back not straight: The back should never be curved during the hip thrust exercise. Especially during the upward and downward movements, maintain a natural arch in the lower back to protect the spine.

Alternatives and similar exercises to hip thrust at home

For those specifically looking to strengthen the muscles in the gluteal region, numerous variations exist alongside the hip thrust exercise for home training to diversify the glute workout routine.

Glute bridge

The exercise Glute Bridge, also known as pelvic lifting, bears resemblance to the hip thrust exercise but exhibits minor differences. The key distinction lies in the fact that the entire body is on the ground, eliminating the need for a workout bench. This exercise is often performed without weights or with a barbell.

Hip thrust with the barbell

The hip thrust exercise with a barbell follows the same movement pattern. With the assistance of a barbell and a weight bench, athletes can assume the correct position to effectively strengthen the gluteal muscles.

Hip thrust on the multi press

Especially favored by female fitness enthusiasts, the hip thrust exercise on the leg press machine provides support for beginners through its guiding rail. However, the range of motion is significantly more limited.

Hip thrust on the device

The hip thrust exercise using specialized equipment is also suitable for gluteal muscle training. Besides the dedicated hip thrust machine, the leg press machine is often repurposed for this hip exercise.

Hip lift

The glute lift exercise bears resemblance to the hip thrust in its execution. With slight adjustments, it is ideal for abdominal muscle training within one's own four walls. Without additional equipment, it is possible to strengthen primarily the lower part of the rectus abdominis muscle in a lying position on the floor.