6 Hip Thrust Variation Exercises for Beginners × Follow Us Create Notifications New User posted their first comment this is comment text Link Approve Reject & ban Delete Log in Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Gaming Wiki Edits Taxonomy Home Edit Site Menu Mapping Dashboard Tag Pages Community Social Feed Queue Feed Center Notification Center Affiliate Home Manage Pages Bottom Tagline Dash Timeless Stories Logout Health and Fitness Listicle 6 Hip Thrust Variation Exercises for Beginners By Shuvangi Sen Chaudhury Modified 07 Aug 2022 Follow Us Comment Share Guide to best hip thrust variations (Photo by Alora Griffiths on Unsplash) Hip thrust variations allow you to focus on your glutes from various angles, leading to overall development. However, hip thrusts do not focus only on glutes but also on hamstrings, quads, and adductors as well. However, if there were two muscle groups you want to focus on, those would be the glutes and hamstrings. Hip Thrust Variations for Beginners Here are six hip thrust exercises you can try as a beginner preparing to advance to the next level. 1 Resistance Band Hip Thrust This is the first step towards hip thrusts. You'll need a resistance band and have it run over your hip. You’ll need a bench to place your upper back against for support as you do the thrusts. You must ensure to only move your hips and not your entire body. Your quads will become a part of the motion, but the primary muscle-mind connection should be with your glutes and hamstrings. 2 Dumbbell Hip Thrust Once you’ve done resistance band thrusts, you can move to dumbbell thrusts. Start with a light weight, and keep it on your hip line. It’s better to have a mat placed on your hips before placing the dumbbell. Hold the dumbbell while you do hip thrusts to ensure it doesn’t fall off, which could lead to injuries. As you become stronger, you can move to higher weights. As you use higher weights, your quads will become more involved with the exercise. 3 Single Leg Hip Thrust The next pick from hip thrust variations is the single leg hip thrust. You do not need to use any weights for this exercise initially. To do the exercise, place one foot on the ground, and take the other off the ground. Do hip thrusts only with the foot on the ground, which can also be considered to be unilateral movements. Once you’re comfortable doing that without any weight, you can move to doing the same exercise with dumbbells. 4 Double Foot on Medicine Ball If you can do single foot hip thrusts, you can move to slightly advanced hip thrust variations, such as the medicine ball/ yoga ball. To get in position, lay on the mat with your feet near the centre of the medicine ball. Lift your hips, and balance the upper body on your shoulder blades and upper back. To do the exercise, roll the medicine ball towards you using your glutes and hamstrings while your feet remain on the ball to keep it stable and balanced. You may not be able to do numerous reps with this movement, as it’s advanced, but it’s a great warm-up and finisher exercise. 5 Barbell Hip Thrust Barbell hip thrust is one of the hip thrust variations that requires strength and glute engagement. You need to place a barbell on your hips as the resistance. You can begin with lighter weights, but heavier weights should be the aim. It’s important that you use a mat before putting the barbell on your hips to protect the bones from the barbell’s weight and friction. 6 Glute Bridge One of the exercises from hip thrust variations that can be done for warm-up and cool-down is the glute bridge. To do this exercise, lie on the floor; lift your hips, and balance yourself on your upper back and shoulder blades. Begin doing hip thrusts, and come as close to the ground as possible when lowering the hips. Poll : 0 votes Quick Links More from Sportskeeda Edited by Bhargav × Feedback Thank You! Be the first one to comment Follow Us Share Show More Comments GIF Comment in moderation 0 0 Reply x Edit Delete Delete the comment? No thanks Delete GIF Cancel Update GIF Cancel Reply ❮ ❯ GIF Comment in moderation 0 0 Reply x Edit Delete Delete the comment? No thanks Delete GIF Cancel Update GIF Cancel Reply ❮ ❯ Be the first one to comment on this story More from Sportskeeda Fetching more content... 1 Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Gaming Wiki Edits Taxonomy Home Edit Site Menu Mapping Dashboard Tag Pages Community Social Feed Queue Feed Center Notification Center Affiliate Home Manage Pages Bottom Tagline Dash Timeless Stories Logout No Results Found Get the free App now Manage notifications Popular ‍ Sports (30+) CricketCricket HomeCricket NewsScheduleIND vs SAAUS vs WIENG vs PAKLegends LeagueECC T10County ChampionshipBukhatir LeagueNZ T20 Tri-SeriesWomen's Asia Cup 2022Japan Cricket LeagueWI-W vs NZ-WECT10T20 World Cup FootballFootball HomeNewslettersSK Experts ScheduleEPLNations LeagueLa LigaLigue 1Champions LeagueFIFA WCMLS Bundesliga Serie A WWEWWE HomeNewslettersRumor RoundupRAWSmackDownResultsRosterChampionsWWE Extreme Rules 2022PPV ScheduleAEW EsportsEsports HomeMinecraftOverwatch 2RobloxGenshin ImpactFortniteGTAStreamersFree FirePUBGValorantBGMIPop CultureAnimeGaming TechWiki Guides TennisTennis HomeTennis calendarChina OpenTennis Results TodayATP RankingsWTA RankingsRoger FedererRafael NadalNovak DjokovicSerena Williams MMAMMA HomeUFC NewsONE ChampionshipUFC Fight NightScheduleRankingsResultsUFC Fights TonightONE Championship ResultsONE Championship ScheduleONE Championship Rankings KabaddiKabaddi HomePKL 2022PKL SchedulePKL Points TableKabaddi Rules WikiWiki HomeMinecraft WikiNaruto WikiTikTok WikiYoutube WikiGTA WikiTerraria WikiOne Piece Wiki MoreSportsBasketballIndian FootballNFLMinecraftFormula 1NascarPop CultureCollege FootballHockeyGolfAthleticsBadmintonGymnasticsWrestlingSwimmingTennisShootingBoxingArcheryWinter SportsRobloxSkateboardingKho KhoLifestyle LINKS About Us Write For Us Policies Editorial Standards Journalism Awards Fact Check Affiliate Program Careers CSR Privacy Policy Contact Us Edition: English हिन्दी