Hip Thrust Variations for maximum glute gains…

The hip thrust is king when it comes to building strong, powerful glutes; helping you develop greater activation and better mechanics, which can improve your other big lifts like deadlifts and squats. But variation is key to making consistent gains, so here are our top Hip Thrust variations to make sure your results never plateau…

How to set up for a standard Hip Thrust:
✔️ Position upper back against a bench, barbell over hips (use a pad).
✔️ Feet shoulder-width apart, shins vertical.
✔️ Drive through heels as you thrust your hips upwards and squeeze your glutes tight, lower back down with control.
✔️ Avoid hyperextension—keep chin tucked, core engaged, ribs in.

Hip Thrust Variations:
1) Classic Hip Thrust. The OG for glute gains! Load barbell, back on bench, feet set. Drive through heels for full lockout, hard glute squeeze. Essential for serious glute gains!
2) 1+1/4 Rep Hip Thrust. Increase time under tension with an extra quarter rep. Insane glute activation guaranteed!
3) B-Stance Hip Thrust. Train glutes isometrically. Build stability and even out strength discrepancies to maximise glute development! Give it a try and feel the difference!
4) Kas Glute Bridge. Less momentum, more tension. A controlled, short-range movement that keeps constant tension on the glutes. Perfect for hypertrophy and mind-muscle connection!
5) Dead-Stop Hip Thrust. Explosive power + full activation. Reset each rep to eliminate momentum and build strength, power, and control!

Load it up, train with intent, and watch your glutes grow!

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Check out The Fitting Rooms personal training gym blog for more training hints and tips: https://www.thefittingrooms.london/blog/

Видео Hip Thrust Variations for maximum glute gains… канала The Fitting Rooms Personal Training Gym