14 Best Hip Thrust Variations for Glutes

Try these best hip thrust variations for glutes next time you train your lower body.

Glute strength plays an important role in stabilising your core, pelvis and lower body.

Hip thrusts – and these variations – will not only improve your glutes but will also strengthen your hip flexor muscles, help with natural leg movements, and can improve exercises such as squats and deadlifts.

How to do a hip thrust?

1. Position the bottom of your shoulder blades with the top edge of the bench.
2. Your feet should be flat on the floor, positioned slightly wider than hip width apart.
3. Extend your hips so your torso is parallel to the ground and your knees make a 90 degree angle when you’re at the top of the exercise.
4. Push through your heels and bring your glutes down.
5. Squeezing your glutes, bring your body back up until your torso is again parallel to the ground.

Read more: Best Glutes Exercises For a Better Butt According to a Fitness Trainer

Source: Photo by Andrea Piacquadio on Pexels

14 Best Hip Thrust Variations for Glutes

There are more than 15 hip thrust variations but these are some of the best. Try them once you’ve mastered the technique of the bodyweight hip thrust.

1. Banded Hip Thrusts
2. Hip Thrust with Abduction
3. Banded Hip Thrust with Abduction
4. Single Leg Hip Thrust
5. Banded Single Leg Hip Thrust
6. Barbell Hip Thrust
7. Banded Barbell Hip Thrust
8. B-Stance Hip Thrust
9. 1 ½ Hip Thrust
10. Dumbbell Hip Thrust
11. Banded Dumbbell Hip Thrust
12. Frog Pump
13. Leg Extension Hip Thrusts
14. Hip Thruster Machine

Watch all hip thrust variations being performed:

How many hip thrusts should I do?

Add 3 sets of 5-10 reps of any of the hip thrust variations with heavier weights to your lower body day. If using lighter weights (or no weights), you can do 3 sets of 18-20 reps.