Hip thrust workout (full butt workout)

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If you want to burn more calories, stop back aches, get rid of hip pain, and have a better looking physique, exercising your glutes (the side butt and glute max), is a quick and easy fix. A ten-to-fifteen minute workout, two to three times a week is sufficient to get your glutes strong and functional.

I’ve included eight glute exercises that take no more than 10 minutes to complete below. You can follow me in the YouTube video in this blog post, or do them on your own from the written workout provided.

In this hip thrust workout, we are working the gluteus maximus and the gluteus medius, what some people refer to as the side butt, by adding a resistance band to some of the exercises.

For this workout, you can use a soft foam roller like I’m using, a Bosu ball, or your couch to elevate your upper body. If you have a resistance band, grab that too.

Here are the exercises in this workout, in order:

  • 10 upright kneeling hip thrusts
  • 10 banded hip thrusts
banded hip thrust on a foam roller
  • 20 B-stance hip thrusts
B-stance hip thrust on a foam roller
  • 20 single leg hip thrusts
single leg hip thrust on a foam roller
  • 10 alternating marches
  • 10 banded hip thrusts, with a pause at the top
hip thrust on a foam roller
  • 10 banded quick hip thrusts
  • 10 banded hip thrusts with a 10 second hold on the last rep

End with a 30-second glute stretch. If you have a foam roller, use the roller to add pressure to the hips, and any place that feels tight or knotted. Make sure not to foam roll over joints, your neck or your low back.

If you followed along with me, you did over 100 hip thrusts, great job!

Play the 10-minute hip thrust workout below to strengthen those glutes today:

P.S. This is my 880th blog! I’ve been publishing blog posts on this platform, consistently for over seven years now. I can’t believe it’s been that long. To prevent burnout, and to provide helpful, interesting, educational, unique content, I’ll be posting blogs once a week from now on instead of twice a week.

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100 Hip Thrust Workout (8 variations)

  1. 10 upright kneeling hip thrusts
  2. 10 banded hip thrusts
  3. 20 B-stance hip thrusts
  4. 20 single leg hip thrusts
  5. 10 alternating marches
  6. 10 banded hip thrusts, with a pause at the top
  7. 10 banded quick hip thrusts
  8. 10 banded hip thrusts with a 10 second hold on the last rep

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