Want To Do Hip Thrusts But Don’t Have a Barbell? Build Strength At Home With These 5 Alternatives

Hip thrusts are a go-to for glute constructing, however they aren’t the one train that may show you how to get positive factors in your higher legs and booty.

In truth, whereas the hip thrust is without doubt one of the extra well-known glute workouts, it’s not even essentially the best. And, as a result of it requires a barbell, it’s additionally not essentially the most sensible—particularly for anybody who prefers to work out at residence.

We reached out to licensed private coach Rachel MacPherson, CPT, for a deeper look into the train—and a few hip thrust options to attempt for those who’re trying to combine up your lower-body exercises.

What’s a barbell hip thrust?

The barbell hip thrust is a energy train that focuses in your gluteus maximus (the most important muscle in your bottom), however it additionally targets your hamstrings and adductors.

Hip thrusts are an important possibility once you’re trying to strengthen your posterior chain—which is your entire bottom of your physique, out of your heels all the best way as much as your head—in keeping with MacPherson.

“The entrance of the physique usually will get extra consideration in coaching routines as a result of they’re what you see within the mirror, and the posterior chain is usually missed, although glute coaching has positively grown in reputation over the past decade or so,” MacPherson says. “Posterior chain muscle mass assist in sustaining stability, spinal, pelvis, and knee stability, posture, and athletic efficiency.”

a barbell hip thrust with good kind

You will want an elevated floor, like a fitness center bench or field, set to about 16 inches excessive to relaxation your higher again on. Place a barbell over your hips utilizing a barbell sleeve or pad to keep away from ache and bruising.

1. Sit on the bottom subsequent to a barbell along with your mid again in opposition to the sting of a bench or field. The sting ought to hit you just under your shoulder blades.
2. Bend your legs about 90 levels and place your toes flat on the ground about hip-width aside.
3. Roll the barbell over your legs till it is sitting on the crease of your hips.
4. Brace your core, tuck your chin barely, and push via your heels to raise your hips up towards the ceiling. On the high of the motion, you have to be in a straight line out of your shoulders to your knees.
5. On the high of the raise, actually squeeze your glutes—that is the primary advantage of the motion, so contract and really feel your glute muscle mass working.
6. Decrease your hips again down slowly and with management to the beginning place.

Advantages of the barbell hip thrust

1. It straight targets your glutes

“Barbell hip thrusts are a direct glute train, and there aren’t too a lot of these as a result of most lower-body actions incorporate your quads and hamstrings rather a lot,” MacPherson says. (After all, you do nonetheless make use of some further muscle mass, however this transfer is closely centered on the glutes.)

2. It prompts inactive glutes

“Some folks haven’t had success utilizing squats as a result of they’ll’t really feel their glutes very nicely,” MacPherson says. “Inactive glutes can occur from spending numerous time sitting and never utilizing your glutes sufficient, in order that they basically shut off, and different muscle mass begin to compensate, which ends up in muscular imbalances and dysfunction, and finally ache.”

3. It prevents ache in each day life

The thrusting motion entails hip extension and exterior rotation, which, in flip, strengthens these muscle mass. These muscle mass are a few of the commonest to trigger ache or accidents that individuals are inclined to get from operating and even simply each day exercise if their glutes have turn out to be inactive, in keeping with MacPherson.

4. It improves your mind-muscle connection along with your glutes

“Hip thrusts have a peak contraction and sluggish decreasing section, which helps you get actually centered and in tune along with your glutes,” MacPherson says. She notes that this mentality helps you go into your whole different glute workouts with extra connection and due to this fact yields higher outcomes.

5. It reduces your danger of harm

“Gluteal muscle operate is tremendous necessary for stabilizing the knees, pelvis, and trunk,” MacPherson says. “Robust glutes will imply fewer probabilities of ache, harm, and dysfunction in your hips, pelvis, knees, and again.”

Are there downsides to the barbell hip thrust?

Whereas the barbell hip thrust generally is a helpful train, there are some downsides which might be price noting.

“Hip thrusts are an enormous ache to arrange since you want a strong bench that received’t transfer, bumper plates to suit your legs beneath the bar, numerous weight to problem such a big muscle group, and a bar pad so that you don’t bruise your pelvis,” MacPherson says.

It’s not simply the gear you have to be cautious of, however that the utmost load in your glutes happens at peak contraction versus within the stretched place. This implies  you might not see as a lot muscle progress as you’d in an train the place the max load is on a stretched muscle, MacPherson says.

If you are going to embrace hip thrusts into your glute exercises, MacPherson recommends together with workouts like lunges that give a greater muscle stretch and have extra muscle progress potential.

Barbell hip thrust muscle mass labored

This transfer primarily targets your gluteus maximus, which is definitely made up of two components: the higher and decrease gluteus maximus. One other hip thrust muscle labored consists of your biceps femoris, although much less straight than your gluteus maximus.

Greatest barbell hip thrust options

Don’t have a barbell at residence? Macpherson suggests making an attempt out the next workouts that work the identical muscle mass.

1. Single-leg hip thrust with pulse

Utilizing a single leg variation and together with a pulse helps you’re employed the identical muscle mass with much less load and offers an additional contraction stimulus for each rep because of the pulse. This variation can be performed utilizing a mini band looped round your legs, simply above your knees, and even putting a kettlebell or dumbbell in your pelvis for extra load.

1. Sit on the bottom along with your mid again in opposition to the sting of a bench or field. The sting ought to hit you just under your shoulder blades.
2. If utilizing a mini band, loop it round your legs simply above your knees. If utilizing a weight, maintain it atop your pelvis.
3. Bend your legs about 90 levels and place your toes flat on the ground about hip-width aside.
4. Brace your core, tuck your chin barely, and raise your left knee towards your chest, elevating your foot from the bottom. Drive your proper heel into the ground, elevating your hips whereas participating your glutes and hamstrings.
5. On the high of the raise, actually squeeze your glutes—that is the primary advantage of the motion, so contract and really feel your glute muscle mass working.
6. Decrease your hips barely, maintain, then press up as excessive as attainable earlier than returning to the beginning place.
7. Repeat on different aspect.

2. Facet plank clamshell with hip thrust

This hip thrust variation targets your abductors (the muscle mass that transfer your thigh away out of your midline), that are in any other case referred to as your aspect butt, and builds hip rotator energy.

Working on this frontal aircraft of movement works the perimeters of your glutes and hips. It features a hip hinge and hip extension to essentially strengthen your glutes.

An enormous advantage of this motion is that it actually helps deal with knee ache as a result of weak hips are the first explanation for many knee points, particularly weak hip abductors and exterior hip rotators, which facilitate knee actions and hold the knee steady.

1. Lie in your proper aspect along with your toes stacked and your proper elbow beneath your proper shoulder, forearm alongside the ground.
2. Bend your knees in order that your toes are behind you.
3. Press via your proper forearm and raise your physique up so that you simply’re balancing in your proper forearm and knee.
4. Put your left hand in your hip.
5. Squeeze your glutes to boost your high knee towards the ceiling.
6. Elevate your knee as excessive as you may with out letting your pelvis rock ahead or backward.
7.  Slowly decrease your high knee again to the beginning place.
8. Decrease hips all the way down to the ground.
9. Repeat all reps on one aspect earlier than switching to the opposite.

3. Strolling lunge

Strolling lunges are a should for any glute-building program. They contain constantly transferring ahead with every step, which might actually problem your glutes via a full vary of movement and supply deep muscle engagement and stretch.

1. Stand along with your toes hip-width aside, holding dumbbells by your sides, palms going through in towards your physique.
2. Take an extended step ahead along with your proper leg and hold your core engaged. The longer the step, the extra you will interact your glutes. Preserve your torso upright or lean ahead barely—whichever place is most comfy for you.
3. Decrease your physique towards the ground by bending each knees till your again knee practically touches the bottom. Your entrance thigh ought to be parallel to the bottom and your again knee ought to be aligned beneath your hips.
4. Push via the heel of your entrance foot to raise your self again as much as the beginning place.
5. Step ahead with the other leg and repeat the motion, strolling ahead as you lunge.

4. Reverse lunge

With reverse lunges, you step backward into the lunge as a substitute of ahead, which might cut back stress on the knee whereas nonetheless closely concentrating on your glutes.

Reverse lunges are inclined to activate your glutes greater than different lunge variations and focus much less in your quadriceps, that are usually extra engaged in conventional ahead lunges.

1. Stand along with your toes hip-width aside, holding dumbbells by your sides, palms going through in towards your physique.
2. Take a big step again along with your foot, putting the ball of that foot on the ground. Step again and barely out to the aspect to maintain stability.
3. Bend each knees to decrease your physique towards the ground. Your entrance thigh ought to purpose to be parallel to the bottom, and your again knee ought to come near the ground however not contact it.
4. Interact your glutes and press via your entrance foot to return your again leg to the beginning place.
5. Repeat all reps on one aspect earlier than switching to the opposite.

5. Entrance-foot-elevated lunge

Elevating your entrance foot will increase the vary of motions, stretch, and activation of the glutes on the elevated leg. The upper the platform, the larger the stretch and problem for the glutes. (However hold it secure and don’t go too excessive that you may’t concentrate on the motion and the glute activation!)

A platform a number of inches to a foot off the bottom is good, however use a peak that works for you (relying in your degree of flexibility, leg size, and luxury).

1. Place a sturdy step or platform in entrance of you.
2. Stand in entrance of the platform along with your toes hip-width aside, holding dumbbells by your sides, palms going through in towards your physique.
3. Step your proper foot onto the platform, holding your again foot on the bottom.
4. Shift your weight ahead onto your entrance leg and bend your entrance knee, decreasing your physique down whereas holding your again straight and your chest up.
5. Proceed decreasing till your again knee virtually touches the bottom (or faucet the bottom if it is comfy). Preserve your entrance knee aligned along with your ankle.
6. Push via the heel of your entrance foot, contracting your glutes to boost again as much as the beginning place.
7. Repeat all reps on one aspect earlier than switching to the opposite.

FAQ

1. Can I construct glutes with out hip thrusts?

Sure, there are a lot of different workouts that work your glutes—a few of which can even be more practical for muscle constructing. Test them out above!

2. Can squats exchange hip thrusts?

If you have already got nicely developed glutes, squats might be a alternative train. However hip thrusts are significantly helpful for growing your mind-muscle connection and activating your glutes, which may also help make different glute workouts more practical.

3. Are hip thrusts needed in my exercise routine?

Arguably nothing is important in a exercise routine. However it may be an important possibility for those who’re particularly trying to goal your glutes.