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Hip thrust variations

Hip thrusts are often found in my 1:1 programs as a main movement or accessory lift, depending on the persons goals. Hip thrusts offer multiple variations allowing for progressions and regressions for each individual. If someone is newer to lifting, is less familiar with hinge movements, has a history of back issues, or just needs to find the glutes before advancing to other posterior-focused exercises, we'll start with a glute bridge on the ground. Most common hip thrust variations seen in KATHLETICS training programs: Barbell Hip Thrust Single-Leg Hip Thrust Glute Bridge Single-Leg Glute Bridge Not shown in the video: Feet Elevated Hip Thrust, which is another favorite to work on full extension at the hips. Although each of these variations are similar by hinging at the hips and engaging the glutes and deep core muscles, each variation has its own flare with range of motion and muscular focus. Barbell Hip Thrusts allow for a full range of motion and are likely going to produce the most amount of force, meaning out of all the form variations, this is the one that a person will likely be lifting the heaviest. I like to use these with clients who want to gain strength, power, and muscle in their glutes. Single-Leg Hip Thrusts also allow for a full range of motion, but offer the unilateral benefits including additional stability and isolation of the muscles. I like to use these with outdoor athletes, such as hikers and runners, to develop strength, endurance, and power. Glute Bridges are similar to Hip Thrusts, but provide less range of motion. As I mentioned earlier, this is a great starting point for most people. Glute Bridges are helpful for those who are trying to build up glute strength from past back injuries or learning how to engage glutes equally and regularly. Glute Bridges also offer an alternative to those who do not have access to a bench or box to perform Hip Thrusts. Single-Leg Glute Bridges are just like Single-Leg Hip Thrusts with a shorter range of motion. Still a very effective exercise for unilateral glute strength. Take a look at the video below to further identify the similarities and differences between the hip thrust variations.


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