How to Hip Thrust Properly (With or Without a Barbell)


If you find yourself sitting for hours, you might have some lower back and hip issues.

Don’t want an 80-year old back and a flat butt?

Hip exercises and glute bridges are your best friends. Hip bridges and hip thrusts are quickly gaining popularity among fitness enthusiasts due to their many health and body-toning benefits. These hip exercises can increase the strength and size of the glutes. They can also improve the glutes’ aesthetics and make them look rounder and firmer. These hip exercises can also improve a woman’s performance when it comes to athletics and weightlifting. When doing these hip exercises, the most important thing is to do them correctly in order to enjoy their health and fitness benefits.

Fun Fact: Hip thrust also helps with vaginal tightening. 😉


How to do Hip Bridges with a Band

Step 1. Place your resistance band just above your knee or over your hips, depending on your preferred variation of this exercise.

Step 2. While lying on your back, bend your knees in order to keep the bottom of your feet flat on the ground.

Step 3. Keep your belly tight so your torso could smoothly move as one.

Step 4. Squeeze your butt and tighten your abs as you lift your torso towards the top of the bridge. Make sure to push off with weight in your heels.

Step 5. Pause for a second or two once you’ve reached the top of the bridge.

Step 6. Slowly go back to the starting position and just repeat the steps.


How to do a Hip Thrust with Barbell Pad, Barbell, and Band 

Step 1. You should use a sturdy box or bench that wouldn’t move while you do your workout.

Step 2. (optional) Place a band just above your knees for greater resistance.

Step 3. Fit the barbell pad at the center of the barbell so it does not dig into your hips when you perform your exercise.

Step 4. Place your upper back against the bench and place the barbell with barbell pad on your pelvic region.

Step 5. To do this properly, your upper arms should be placed on the bench.

Step 6. Use your elbows to help prop and adjust your body to a comfortable position on the bench or box.

Step 7. Keep your feet firmly planted on the ground. 

Step 8. Drive your hips upward, pushing off your heels, while engaging your abs and core. 

Step 9. Your lower body should do all the movement.

Step 10. Hold the position for one or two seconds and then slowly ease your body back to the starting position, while still keeping your abs and core tight.

Step 11. Do 8 to 10 reps of this exercise.

5 Most Common Mistakes

Just like any lifts, there are plenty of things that you can do wrong when performing Hip Thrusts. The most common ones I’ve seen are:

  • Jerking the weight off the floor
  • Not a fluid range of motion, choppy
  • Placing the feet too far ahead, pushing with toes, or letting heels come off the ground
  • Putting the bar too close to far up towards your chest or lower back
  • Not maintaining a neutral spine, hyperextending the lower back at the end of the lift.


Tag us on any platform with #mightybunsmethod and let us know! 💕


We will be launching a YouTube page soon to show you the movements personally so stay tuned! ;)

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