[UberExercise] Hip Thrusts: The Single Best Butt Exercise On Earth

If you’re active in the fitness social media world you’ve probably seen one of the many images and articles promoting the idea that the key to a better booty is…the squat. Want to shape your rear-end…squat. Not working…? Squat more. Squat heavier. Squat differently. That’s usually how it goes.

Squats are one of the best all-around exercises and should be a staple in any resistance training program, but they may not be the best exercise specifically for the glutes. Before this myth is debunked, and because squats are here to stay, it’s important to know how to get the most out of your squats. If one of your goals from squatting is to build a more toned bottom, then aside from the basic principles of progressive overload (adding more weight, reps, and/or sets with time), the most important factor is squat depth. We know from EMG data that the glutes achieve greater activation with increasing depth — if your mobility allows for it, go ATG (ass to grass).¹

Now onto the barbell hip thrust, the big brother of the barbell glute bridge. The barbell hip thrust is essentially a barbell glute bridge, except that rather than starting with your back on the floor, your back starts resting on a bench or aerobic steps. By elevating your torso in the starting position, it allows your hips to extend through a greater range of motion. Because the gluteus maximus is the primary hip extensor, it’s the perfect set up to work the glutes. Additionally, the hip thrust is an ideal glute exercise since maximal activation occurs closest to the end range of motion (full hip extension).²

And if the barbell hip thrust is the big brother to the barbell glute bridge, then the banded hip thrust is like the brother from another mother. The banded hip thrust is an excellent variation because the bands provide increased resistance as you get closer to the end of your range of motion. If you have trouble engaging your glutes during various other exercises, the banded glute bridge is the quickest way to set your buns on fire.

How To Do the Barbell Hip Thrust

• 1) Don’t make eye contact with anyone in the gym (this is step 1 according to glute-expert Bret Contreras, CSCS).
• 2) Set up with a bench or aerobic steps so that the bottom of your shoulder blades are in contact with bench. If you’re shorter you will probably be better off using a lower bench or stacking aerobics steps.
• 3) Roll a barbell over your legs into the crease of your hip. Make sure to use a pad or wrap a towel around the barbell, otherwise this movement will be extremely painful.
• 4) Grip the bar with your hands at about shoulder width.
• 5) Now that the bar is in position, bring your feet in closer to your butt. You want your feet positioned such that your knees are at a 90° angle when your hips are fully locked out at the top of the movement.
• 6) Drive through your heels and thrust your hips up towards the ceiling in an explosive yet controlled fashion. Focus on contracting your glutes. At the top of the movement your torso should be parallel to the floor with a neutral back (DO NOT overextend your back). Hold the weight at the top of the movement for a brief pause.
• 7) Bring the weight back down under control.
• 8) The next rep can be started either just before the weight touches the floor (this will keep constant tension on the glutes) or after touching the weight to the floor.

How to Do The Banded Hip Thrust

The banded hip thrust is performed exactly like the barbell hip thrust, except that it’s done with a resistance band instead of a barbell. The setup for the banded hip thrust can be a bit tricky, and there are two options:

• Option 1: If you have access to a squat rack with band pegs you can loop the bands around the band pegs.
• Option 2: Place two heavy dumbbells beside the hips at a distance roughly 18-24” on either side of your hips. Loop a band around the dumbbells and perform the exercise.

Conclusion

Please please please, do NOT stop squatting. Squat heavy and squat often. BUT, if your goal is to work on your BUTT, then adding hip thrusts to your routine is a surefire way to accelerate your results and build a more shapely rear-end — the long sought after, buns of steel.

• About
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Joshua Nackenson

Contributing Author at Lean It UP

Joshua Nackenson, CSCS, is a medical student at the University of Miami Miller School of Medicine with a passion for all things related to fitness and nutrition.

His primary athletic focus is powerlifting, where he competes in the 165lb and 181lb weight classes. In between powerlifting training and competitions, he stays fit by competing in local 5ks and Tough Mudder events.

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References, Notes, Links

1. Caterisano A, Moss RF, Pellinger TK, et al. The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles. J Strength Cond Res. 2002;16(3):428-432. [↩]
2. Worrell TW, Karst G, Adamczyk D, et al. Influence of joint position on electromyographic and torque generation during maximal voluntary isometric contractions of the hamstrings and gluteus maximus muscles. Journal of Orthopaedic & Sports Physical Therapy. 2001;31(12):730-740. [↩]