Variations
There are varying types of exercises that can be done in other to increase or decrease the difficulty level based on your strength and experiences, such as:
- Banded single-leg hip thrust: This thrust involves the use of a band as resistance in place of weight. Bands of varying resistance can be used to increase or decrease the difficulty of the exercise. It is performed by lifting one leg, extending the hip of the active leg and returning to the starting position.
- Weighted single-leg hip thrust: This thrust is similar to a single-leg hip thrust and the only difference is the addition of weight for increased resistance. Follow the steps of single-leg hip thrust and add a dumbbell or kettlebell at step 1.
- Two-leg hip thrust with a single descent: This thrust is easier than the traditional type. It can be done by the use of one leg on the descent portion. To perform, place both feet on the ground, move the glutes to raise your hips, and lift one leg into the air at a 90 degrees angle. Lower the back to the beginning position and then drop the lifted foot and repeat the process.