{"id":223198,"date":"2026-06-29T09:21:22","date_gmt":"2026-06-29T07:21:22","guid":{"rendered":"https:\/\/isports.ch\/magazin\/?p=223198"},"modified":"2026-07-15T14:44:07","modified_gmt":"2026-07-15T12:44:07","slug":"hip-thrusts-at-home","status":"publish","type":"post","link":"https:\/\/isports.ch\/magazin\/en\/hip-thrusts-at-home\/","title":{"rendered":"How to Do Hip Thrusts Correctly: The Most Effective Exercise for Your Butt"},"content":{"rendered":"<p><strong>For a well-formed glute and a stable hip, there\u2019s hardly a more tar\u00adge\u00adted strength exer\u00adcise than the hip thrust. Hip thrus\u00adting pre\u00adcis\u00adely targets the glute muscles and deli\u00advers noti\u00adce\u00adably more strength. In our guide, you\u2019ll learn which muscles work during this exer\u00adcise, how to perform its various varia\u00adti\u00adons cor\u00adrectly, and which equip\u00adment is best for doing hip thrusts at home in your home gym.<\/strong><\/p>\n<h2>What is a hip thrust?<\/h2>\n<p>The hip thrust is a hip exten\u00adsion exer\u00adcise. The classic version: you lie with your upper back ele\u00adva\u00adted on a <a href=\"https:\/\/isports.ch\/en\/Strength\/Weight-Benches\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">weight bench<\/a>, place a barbell or dumb\u00adbell across your hips, and forcefully push your pelvis upward. The move\u00adment occurs almost exclu\u00adsi\u00advely at the hip, while the knees and back stay stable.<\/p>\n<div id=\"attachment_222843\" style=\"width: 1290px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/isports.ch\/Tunturi-Plyobox-Holz-40-50-60-cm\/14TUSCF077\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-222843\" class=\"wp-image-222843 size-full\" title=\"Bei den Hip Thrusts ist eine saubere Technik das A und O.\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/hip-thrusts-mit-plyo-box-trainieren.webp\" alt=\"Frau trainiert Hip Thrusts mit Plyo Box\" width=\"1280\" height=\"852\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/hip-thrusts-mit-plyo-box-trainieren.webp 1280w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/hip-thrusts-mit-plyo-box-trainieren-980x652.webp 980w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/hip-thrusts-mit-plyo-box-trainieren-480x320.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1280px, 100vw\"><\/a><p id=\"caption-attachment-222843\" class=\"wp-caption-text\">\u00a9 OscarStock \u2013 stock.adobe.com<\/p><\/div>\n<p style=\"text-align: justify;\">The dif\u00adfe\u00adrence from the related glute bridge is the ele\u00adva\u00adted shoulder posi\u00adtion, which noti\u00adce\u00adably increa\u00adses the range of motion. At the top of the move\u00adment, tension in the glutes reaches its peak, right where many other exer\u00adci\u00adses have already tapered off. That\u2019s what makes this strength exer\u00adcise so effec\u00adtive.<\/p>\n<p style=\"text-align: justify;\"><\/p><div class=\"et-box et-info\">\n\t\t\t\t\t<div class=\"et-box-content\">Good to know: The hip thrust was popu\u00adla\u00adri\u00adzed by Ame\u00adri\u00adcan sports sci\u00aden\u00adtist Bret Con\u00adtre\u00adras, also known as \u201cThe Glute Guy\u201d for his rese\u00adarch on the glute muscles.<\/div><\/div>\n<h2>Which muscles does the hip thrust train?<\/h2>\n<p style=\"text-align: justify;\">The \u201chip thrust\u201d is con\u00adside\u00adred the best single exer\u00adcise for the glutes. However, several muscle groups work tog\u00ade\u00adther to make sure the pelvis rises cleanly:<\/p>\n<ul style=\"text-align: justify;\">\n<li>The <strong>gluteus maximus<\/strong>: The largest glute muscle is the engine of the move\u00adment. It extends the hip and carries the main load when pushing up, espe\u00adci\u00adally in the top third of the move\u00adment.<\/li>\n<li>The <strong>gluteus medius and minimus<\/strong>: The smaller lateral glute muscles sta\u00adbi\u00adlize the pelvis and keep the knees track\u00ading pro\u00adperly, pre\u00adven\u00adting the hips from tilting side\u00adways.<\/li>\n<li>The h<strong>amstrings<\/strong>: The muscle group on the back of the thigh sup\u00adports hip exten\u00adsion and works mainly from the lower posi\u00adtion.<\/li>\n<li>The <strong>quad\u00adri\u00adceps<\/strong>: The front of the thigh keeps the knee stable at a right angle. It carries less load than during a squat, but ensures a secure stance.<\/li>\n<li>The <strong>adduc\u00adtors<\/strong>: The muscles on the inner thigh guide the legs and prevent the knees from caving inward.<\/li>\n<li>The <strong>core muscles<\/strong>: The abs and lower back hold the pelvis in posi\u00adtion and protect the spine from over\u00adex\u00adten\u00adding into a lower-back arch.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-222866\" title=\"Beanspruchte Muskelgruppen die mit dem Tunturi Platinum Hip Thrust H\u00fcfttrainer mit Gewichtsstapel trainiert werden k\u00f6nnen\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/Hipthrust-Muskeldarstellung-1024x1024.jpg\" alt=\"Grafische menschliche Abbildung der Muskeln, in gr\u00fcn die beanspruchten Muskeln.\" width=\"467\" height=\"467\"><\/p>\n<h2>Training hip thrusts at home: the right fitness equipment<\/h2>\n<p style=\"text-align: justify;\">You can easily train the hip thrust strength exer\u00adcise at home. A stable ele\u00adva\u00adtion for your should\u00aders and a weight on your hips, that\u2019s really all you need at its core.<\/p>\n<p style=\"text-align: justify;\">While gyms usually have a hip thrust machine on hand, at home you can either train without equip\u00adment or set up your home gym with light equip\u00adment, from resis\u00adtance bands to a barbell. Here are the dif\u00adfe\u00adrent hip thrust varia\u00adti\u00adons as alter\u00adna\u00adti\u00adves to the machine:<\/p>\n<h3>Hip thrust without equipment<\/h3>\n<p style=\"text-align: justify;\">You can train using just your own body weight, no equip\u00adment needed. Lie down on a <a href=\"https:\/\/isports.ch\/en\/Functional\/Fitness-Mats\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">fitness mat<\/a>, place your feet hip-width apart, and push your hips upward. In this floor varia\u00adtion, the glute bridge, the range of motion is smaller, but it\u2019s com\u00adple\u00adtely suf\u00adfi\u00adci\u00adent for lear\u00adning the tech\u00adni\u00adque. For more depth, place your should\u00aders on the edge of a couch and imme\u00addia\u00adtely gain more range.<\/p>\n<h3>Hip thrust with band<\/h3>\n<p style=\"text-align: justify;\">A step up in inten\u00adsity, but still well suited for beg\u00adin\u00adners, is using a <a href=\"https:\/\/isports.ch\/en\/Strength\/Training-bands\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">resis\u00adtance band<\/a>. Place it just above the knees, it pushes the legs outward and addi\u00adtio\u00adnally chal\u00adlenges the lateral glute muscles. Alter\u00adna\u00adtively, stretch a stron\u00adger band across the hips and anchor it to the floor. This creates the grea\u00adtest resis\u00adtance at the top point, exactly where the glutes work hardest. This varia\u00adtion is espe\u00adci\u00adally suited for home trai\u00adning since it takes up almost no space and can be finely adjus\u00adted.<\/p>\n<div id=\"attachment_222845\" style=\"width: 1290px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/isports.ch\/Tunturi-Textile-Booty-Widerstandsbaender-Set-3-teilig\/14TUSYO055\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-222845\" class=\"wp-image-222845 size-full\" title=\"Sanfter Einstieg in die Technik der Hip Thrusts: Glute Bridge mit Widerstandsband.\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/hip-thrusts-mit-widerstandsband-ausfuehren.webp\" alt=\"Frau f\u00fchrt Glute Bridge als H\u00fcftstoss-\u00dcbung mit Widerstandsband aus\" width=\"1280\" height=\"853\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/hip-thrusts-mit-widerstandsband-ausfuehren.webp 1280w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/hip-thrusts-mit-widerstandsband-ausfuehren-980x653.webp 980w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/hip-thrusts-mit-widerstandsband-ausfuehren-480x320.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1280px, 100vw\"><\/a><p id=\"caption-attachment-222845\" class=\"wp-caption-text\">\u00a9 Pro\u00ads\u00adtock-studio \u2013 stock.adobe.com<\/p><\/div>\n<h3>Hip thrust with barbell<\/h3>\n<p>The classic and also most intense form is the barbell hip thrust. The <a href=\"https:\/\/isports.ch\/en\/Strength\/Barbells-Dumbbells\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">barbell<\/a> rests across the hips, with a padded cover or a rolled-up mat pro\u00adtec\u00adting against pres\u00adsure points. Since <a href=\"https:\/\/isports.ch\/en\/Strength\/Weight-Plates\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">weight plates<\/a> can be added in small incre\u00adments, you can increase the load pre\u00adcis\u00adely over months. For tar\u00adge\u00adted muscle growth in the glutes, this varia\u00adtion is the top choice.<\/p>\n<div id=\"attachment_222847\" style=\"width: 1290px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/isports.ch\/Tunturi-Langhantelstange-mit-Schraubengewinde-180-cm-10-kg-OE-30-mm\/14TUSCL225\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-222847\" class=\"wp-image-222847 size-full\" title=\"Level up: Mit der Langhantel k\u00f6nnen Sie das Gewicht beim H\u00fcftstossen stetig steigern.\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/hip-thrusts-mit-langhantel.webp\" alt=\"Frau trainiert Hip Thrusts mit Langhantel und Hantelscheiben\" width=\"1280\" height=\"853\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/hip-thrusts-mit-langhantel.webp 1280w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/hip-thrusts-mit-langhantel-980x653.webp 980w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/hip-thrusts-mit-langhantel-480x320.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1280px, 100vw\"><\/a><p id=\"caption-attachment-222847\" class=\"wp-caption-text\">\u00a9 Dusan Pet\u00adko\u00advic \u2013 stock.adobe.com<\/p><\/div>\n<h3>Hip thrust with dumbbell<\/h3>\n<p style=\"text-align: justify;\">If a barbell isn\u2019t available, a <a href=\"https:\/\/isports.ch\/en\/Strength\/Dumbbells\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">dumb\u00adbell<\/a> takes over the job. Lean your upper back against the weight bench as in the barbell varia\u00adtion and place the dumb\u00adbell leng\u00adthwise on your hip bones. Both hands hold the weight in place so it doesn\u2019t shift during the move\u00adment. It\u2019s a prac\u00adti\u00adcal solu\u00adtion for a compact home gym, even though the load remains limited on the higher end.<\/p>\n<div id=\"attachment_222848\" style=\"width: 1290px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/isports.ch\/Tunturi-Kurzhantel-Set-20-kg\/14TUSCL236\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-222848\" class=\"wp-image-222848 size-full\" title=\"Mit der Kurzhantel haben Sie mehr Bewegungsfreiheit und Kontrolle bei der \u00dcbung.\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/hip-thrusts-mit-kurzhantel.webp\" alt=\"Frau trainiert Hip Thrusts mit Kurzhantel\" width=\"1280\" height=\"853\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/hip-thrusts-mit-kurzhantel.webp 1280w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/hip-thrusts-mit-kurzhantel-980x653.webp 980w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/hip-thrusts-mit-kurzhantel-480x320.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1280px, 100vw\"><\/a><p id=\"caption-attachment-222848\" class=\"wp-caption-text\">\u00a9 daniel \u2013 stock.adobe.com<\/p><\/div>\n<p style=\"text-align: justify;\"><\/p><div class=\"et-box et-info\">\n\t\t\t\t\t<div class=\"et-box-content\">&nbsp;<strong>Studio feel with a hip thrust machine<\/strong>\n<p style=\"text-align: justify;\">Do you have plenty of space at home and want to make the strength exer\u00adcise more com\u00adfor\u00adta\u00adble? Then per\u00adforming your hip thrusts on a machine is exactly right for you. It guides the move\u00adment along a fixed path, secures the weight with a pad across the hips, and saves you the hassle of loading the barbell. This lets you focus enti\u00adrely on squeezing your glutes instead of balan\u00adcing the load.<\/p><\/div><\/div>\n<p><a href=\"https:\/\/isports.ch\/Tunturi-Platinum-Plate-Loaded-Hip-Thrust-Huefttrainer\/25PVP20000\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-222849 size-full\" title=\"Tunturi Platinum Plate Loaded Hip Thrust\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/tunturi-platinum-plate-loaded-hip-thrust.jpg\" alt=\"Tunturi Platinum Plate Loaded Hip Thrust\" width=\"1280\" height=\"1280\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/tunturi-platinum-plate-loaded-hip-thrust.jpg 1280w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/tunturi-platinum-plate-loaded-hip-thrust-980x980.jpg 980w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/tunturi-platinum-plate-loaded-hip-thrust-480x480.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1280px, 100vw\"><\/a><\/p>\n<h2>Performing hip thrusts correctly, here\u2019s how<\/h2>\n<p style=\"text-align: justify;\">Whether the exer\u00adcise pro\u00adperly targets the glutes and hip exten\u00adsors depends on tech\u00adni\u00adque. The biggest dif\u00adfe\u00adrence comes down to an often-over\u00adloo\u00adked detail: pelvic posi\u00adtio\u00adning. So take the time to first learn the move\u00adment without added weight.<\/p>\n<h3>Step 1: Set up your position<\/h3>\n<p style=\"text-align: justify;\">Sit with your back in front of a bench about knee height or a couch, and lean your upper back against the edge so your shoulder blades rest just above it. The bench becomes the pivot point of the move\u00adment. Place the barbell across your hips, right in the hip crease. A padded cover dis\u00adtri\u00adbu\u00adtes the pres\u00adsure and makes the exer\u00adcise noti\u00adce\u00adably more com\u00adfor\u00adta\u00adble.<\/p>\n<h3>Step 2: Position your feet<\/h3>\n<p style=\"text-align: justify;\">A simple method helps you find the right stance. First extend your legs straight out in front of you and note where your knee creases land. Then pull your heels back to exactly that spot. This gives you a secure stance right away and a leg angle already close to ideal. Your feet should be hip-width apart, toes pointed slightly outward.<\/p>\n<p style=\"text-align: justify;\">At full hip exten\u00adsion, your shins should ideally be ver\u00adti\u00adcal and your knees at roughly a right angle. If your feet are too far forward, the back of your thighs take on too much work. If they\u2019re too close to your glutes, the load shifts to the front of your thighs. This final posi\u00adtio\u00adning detail matters!<\/p>\n<h3>Step 3: Tuck the pelvis and build tension<\/h3>\n<p>Before the weight starts moving, build base\u00adline tension. Pull your lower ribs toward your pelvis and tuck your pelvis back\u00adward, as if drawing your pubic bone toward your belly button. This slight back\u00adward tilt, known in sports science as pos\u00adte\u00adrior pelvic tilt, puts the glutes in their stron\u00adgest working posi\u00adtion and takes the load off your lower back. Look straight ahead, chin slightly tucked toward your chest.<\/p>\n<h3>Step 4: The upward movement<\/h3>\n<p style=\"text-align: justify;\">Push forcefully through your heels and drive your hips upward until your should\u00aders, hips, and knees form a straight line. Keep the pelvis tucked throug\u00adhout the entire move\u00adment. At the top, con\u00adsciously squeeze your glutes and hold the posi\u00adtion for one to two seconds. The hip fully extends without the lower back arching.<\/p>\n<h3>Step 5: The downward movement<\/h3>\n<p style=\"text-align: justify;\">Lower your hips in a con\u00adtrol\u00adled manner without losing tension in the glutes. Don\u2019t let the pelvis touch the ground com\u00adple\u00adtely, instead move directly from the bottom posi\u00adtion into the next rep. This keeps the muscles under con\u00adti\u00adnuous tension.<\/p>\n<div id=\"attachment_222868\" style=\"width: 1034px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-222868\" class=\"wp-image-222868 size-large\" title=\"So gelingt der Hip Thrust kontrolliert\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/Hip-Thrust-Schrit-fuer-Schritt-Anleitung-1024x576.jpg\" alt=\"Hip Thrust Schritt f\u00fcr Schritt erkl\u00e4rt mit Mann, Langhantel und Hantelbank\" width=\"1024\" height=\"576\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/Hip-Thrust-Schrit-fuer-Schritt-Anleitung-980x552.jpg 980w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/Hip-Thrust-Schrit-fuer-Schritt-Anleitung-480x270.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\"><p id=\"caption-attachment-222868\" class=\"wp-caption-text\">KI-gene\u00adrierte Dar\u00adstel\u00adlung<\/p><\/div>\n<p style=\"text-align: justify;\"><\/p><div class=\"et-box et-info\">\n\t\t\t\t\t<div class=\"et-box-content\"><strong>Our tips:<\/strong> Start every hip thrust session with a light warm-up set and never load your hea\u00adviest weight right away. Work your way up set by set, this pro\u00adtects your joints and pre\u00adpa\u00adres the glutes for the full load. Fix your gaze on a steady point slightly in front of you. If it drifts toward the ceiling, your neck almost ine\u00advi\u00adta\u00adbly over\u00adex\u00adtends and the pelvis tips open again. Eight to twelve clean reps is a good bench\u00admark, with the last two to three reps feeling chal\u00adlen\u00adging.<\/div><\/div>\n<h2>Why the hip thrust is one of the most effective strength exercises<\/h2>\n<p style=\"text-align: justify;\">In just a few years, this strength exer\u00adcise has gone from niche move to a staple in many trai\u00adning plans. Here are seven reasons why.<\/p>\n<h3>1. Maximum glute activation<\/h3>\n<p>No other exer\u00adcise targets the gluteus maximus as pre\u00adcis\u00adely. Since resis\u00adtance is grea\u00adtest at the top point, the muscle works exactly where it pro\u00addu\u00adces its full exten\u00adsion force. This makes the hip thrust a key exer\u00adcise for visible glute muscle growth and explains its firm place in <a href=\"https:\/\/isports.ch\/magazin\/en\/strength-and-dumbbell-training-for-women\/\">strength trai\u00adning for women<\/a>.<\/p>\n<h3>2. Less strain on the spine<\/h3>\n<p style=\"text-align: justify;\">The big advan\u00adtage over squats and dead\u00adlifts lies in the direc\u00adtion of load. There, the weight presses ver\u00adti\u00adcally down on the spine, while in the hip thrust it pulls hori\u00adzon\u00adtally across the hips. This largely eli\u00admi\u00adna\u00adtes ver\u00adti\u00adcal com\u00adpres\u00adsion of the spinal discs, which is why even heavy loads can be moved in a rela\u00adtively back-fri\u00adendly way.<\/p>\n<p style=\"text-align: justify;\"><\/p><div class=\"et-box et-info\">\n\t\t\t\t\t<div class=\"et-box-content\">Back-fri\u00adendly, however, doesn\u2019t mean risk-free. If you push the pelvis too far at the top and tip into a lower-back arch, the lower back takes over the exten\u00adsion work that should actually come from the glutes. So pay atten\u00adtion to stable, correct form.<\/div><\/div>\n<h3>3. Easy to learn and finely adjustable<\/h3>\n<p style=\"text-align: justify;\">The tech\u00adni\u00adque is quick to learn, and small exe\u00adcu\u00adtion mista\u00adkes have less impact than in deman\u00adding com\u00adpound lifts like squats or dead\u00adlifts. From body\u00adweight to resis\u00adtance bands to a heavily loaded barbell, you can fine-tune the inten\u00adsity to your level in small steps. This means every trai\u00adning level finds the right sti\u00admu\u00adlus, from beg\u00adin\u00adner to athlete.<\/p>\n<h3>4. High load capacity for heavy sets<\/h3>\n<p>The hip thrust can handle more weight than almost any other glute exer\u00adcise. Choose a load so that you truly reach failure after eight to twelve reps. It\u2019s pre\u00adcis\u00adely in this range that the sti\u00admu\u00adlus on the muscle rises signi\u00adfi\u00adcantly and the desired <a href=\"https:\/\/isports.ch\/magazin\/en\/hypertrophy-training\/\">hyper\u00adtro\u00adphy effect<\/a> kicks in. Since the weight can be increased in small incre\u00adments via weight plates, the muscle stays chal\u00adlen\u00adged over months and con\u00adti\u00adnues to grow.<\/p>\n<h3>5. More drive for runners<\/h3>\n<p>Running is essen\u00adti\u00adally an endless sequence of single-leg hip exten\u00adsi\u00adons. It\u2019s exactly this move\u00adment that the gluteus maximus powers, pushing the body forward with every stride. Hip thrusts train hip exten\u00adsion in the hori\u00adzon\u00adtal direc\u00adtion of force, which closely mirrors the push-off in a sprint, far more directly than the ver\u00adti\u00adcal load of a squat. This bene\u00adfits not just runners, but also soccer players and anyone who needs to acce\u00adle\u00adrate explo\u00adsi\u00advely or change direc\u00adtion.<\/p>\n<p>There\u2019s also pro\u00adtec\u00adtion against over\u00adload. Strong glutes sta\u00adbi\u00adlize the pelvis with every ground contact, easing strain on the knees and lower back. In a trai\u00adning plan, hip thrusts and <a href=\"https:\/\/isports.ch\/magazin\/en\/deadlift-everything-you-need-to-know-about-deadlifting\/\">dead\u00adlifts<\/a> com\u00adple\u00adment each other per\u00adfectly. The dead\u00adlift builds the entire pos\u00adte\u00adrior chain inclu\u00adding the ham\u00adstrings and back exten\u00adsors, while the hip thrust con\u00adtri\u00adbu\u00adtes tar\u00adge\u00adted end-range exten\u00adsion and maximum glute strength.<\/p>\n<h3>6. Counterbalance for a sedentary lifestyle<\/h3>\n<p style=\"text-align: justify;\">Long periods of sitting shorten the hip flexors and leave the glutes largely inac\u00adtive. Over time, the body essen\u00adti\u00adally forgets how to pro\u00adperly acti\u00advate the glute muscles, an effect col\u00adlo\u00adqui\u00adally known as \u201cglute amnesia.\u201d The hip thrust wakes up this negle\u00adc\u00adted muscle group, streng\u00adthens it spe\u00adci\u00adfi\u00adcally, and sup\u00adports a more upright, stable posture.<\/p>\n<h3>7. Stable hips into old age<\/h3>\n<p>Strong glute and hip muscles support you through ever\u00ady\u00adday life, clim\u00adbing stairs, stan\u00adding up, or car\u00adry\u00ading things. Buil\u00adding <a href=\"https:\/\/isports.ch\/magazin\/en\/building-muscle-in-old-age-how-strength-training-works-after-60\/\">muscle in this area is espe\u00adci\u00adally essen\u00adtial with age<\/a>: strong legs and a stable pelvis noti\u00adce\u00adably lower the risk of falls.<\/p>\n<div id=\"attachment_222851\" style=\"width: 1290px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-222851\" class=\"wp-image-222851 size-full\" title=\"Treppensteigen? Kein Problem. Im Alter mit Krafttraining agil und fit bleiben.\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/im-alter-mit-krafttraining-aktiv-und-agil-bleiben.webp\" alt=\"Im Alter mit Krafttraining agil und fit bleiben\" width=\"1280\" height=\"853\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/im-alter-mit-krafttraining-aktiv-und-agil-bleiben.webp 1280w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/im-alter-mit-krafttraining-aktiv-und-agil-bleiben-980x653.webp 980w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/06\/im-alter-mit-krafttraining-aktiv-und-agil-bleiben-480x320.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1280px, 100vw\"><p id=\"caption-attachment-222851\" class=\"wp-caption-text\">\u00a9 Kos\u00adti\u00adan\u00adtyn \u2013 stock.adobe.com<\/p><\/div>\n<h2>6 no-gos: mistakes to avoid with hip thrusts<\/h2>\n<p class=\"font-claude-response-body break-words whitespace-normal\" style=\"text-align: justify;\">The move\u00adment looks simple, but small details deter\u00admine its effec\u00adti\u00adve\u00adness and safety. These 6 mista\u00adkes come up often, here\u2019s how to fix them.<\/p>\n<ul class=\"[li_&amp;]:mb-0 [li_&amp;]:mt-1 [li_&amp;]:gap-1 [&amp;:not(:last-child)_ul]:pb-1 [&amp;:not(:last-child)_ol]:pb-1 list-disc flex flex-col gap-1 pl-8 mb-3\">\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\" style=\"text-align: justify;\"><strong>Skip\u00adping the warm-up: <\/strong>Cold muscles work neither powerfully nor safely, costing per\u00adfor\u00admance and raising injury risk. Get your cir\u00adcu\u00adla\u00adtion going with five to ten minutes of <a href=\"https:\/\/isports.ch\/magazin\/en\/effective-cardio-training-at-home\/\">cardio<\/a>, for example on an <a href=\"https:\/\/isports.ch\/en\/Cardio\/Exercise-Indoor-Bikes\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">ergo\u00adme\u00adter<\/a> or <a href=\"https:\/\/isports.ch\/en\/Cardio\/Rowing-Machines\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">rowing machine<\/a>. Then loosen up your hips with mobi\u00adlity exer\u00adci\u00adses like leg swings, lunges to stretch the hip flexors, and body\u00adweight squats.<\/li>\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\" style=\"text-align: justify;\"><strong>Lower-back arch<\/strong>: If the hip is pushed too far, the pelvis tilts forward and the back takes over the exten\u00adsion. This strains the lumbar spine and takes tension away from the glutes. Stop once should\u00aders, hips, and knees form a line, pull the ribs toward the pelvis, and keep it tucked.<\/li>\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\" style=\"text-align: justify;\"><strong>Wrong foot posi\u00adtion<\/strong>: If the feet are placed too far forward or too close, the shins won\u2019t be ver\u00adti\u00adcal at the top. This pulls load away from the glutes and irri\u00adta\u00adtes the knee. Place your feet hip-width apart so the shins are ver\u00adti\u00adcal at full hip exten\u00adsion and the knee forms roughly 90\u00b0. Toes point slightly outward.<\/li>\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\" style=\"text-align: justify;\"><strong>Wrong contact point<\/strong> on the back: If the edge of the bench or couch is too high, you lose the pivot point and com\u00adpen\u00adsate else\u00adwhere. The edge belongs at the lower to mid shoulder-blade area.<\/li>\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\" style=\"text-align: justify;\"><strong>Too much weight and partial reps<\/strong>: Loads that are too heavy usually lead to a shor\u00adtened range of motion, momen\u00adtum, or the back chiming in. The result? Less trai\u00adning sti\u00admu\u00adlus, more injury risk. Choose a weight that allows eight to twelve clean reps with full hip exten\u00adsion, and perform each one under control instead of boun\u00adcing out of it.<\/li>\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\" style=\"text-align: justify;\"><strong>Tilting the head back:<\/strong> Looking up at the ceiling over\u00adex\u00adtends the cer\u00advical spine and pulls the pelvis into a lower-back arch. Instead, direct your gaze slightly forward, chin slightly tucked toward your chest. This keeps the head and spine neutral.<\/li>\n<\/ul>\n<h2>Time to lift that butt up<\/h2>\n<p style=\"text-align: justify;\">Twice a week, two to three clean sets with maximum effort, and you\u2019ll notice how quickly your glutes build and your hip exten\u00adsors gain strength. You\u2019ll feel it in ever\u00ady\u00adday life too: clim\u00adbing stairs gets easier, or your jog feels more com\u00adfor\u00adta\u00adble and stable.<\/p>\n<p style=\"text-align: justify;\">The key is simply to start with clean tech\u00adni\u00adque and only increase the weight once your form on the strength exer\u00adcise is solid. You\u2019ll find the right equip\u00adment, from weight benches to bar\u00adbells, in the <a href=\"https:\/\/isports.ch\/en\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">isports online shop<\/a> or try it out directly in our <a href=\"https:\/\/isports.ch\/en\/Showroom\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">show\u00adroom<\/a> in Lupfig, easily reacha\u00adble from Zurich, Basel, Bern, Lucerne, and Zug. Our staff there is happy to help with ques\u00adti\u00adons and offer per\u00adso\u00adna\u00adli\u00adzed advice.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>For a well-formed glute and a stable hip, there\u2019s hardly a more tar\u00adge\u00adted strength exer\u00adcise than the hip thrust. Hip thrus\u00adting pre\u00adcis\u00adely targets the glute muscles and deli\u00advers noti\u00adce\u00adably more strength. In our guide, you\u2019ll learn which muscles work during this exer\u00adcise, how to perform its various varia\u00adti\u00adons cor\u00adrectly, and which equip\u00adment is best for [\u2026]<\/p>\n","protected":false},"author":4,"featured_media":223197,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wp_typography_post_enhancements_disabled":false,"footnotes":""},"categories":[195],"tags":[],"class_list":["post-223198","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-strength-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hip Thrusts at Home: How to do it Correctly<\/title>\n<meta name=\"description\" content=\"In our hip thrust guide, you&#039;ll learn how to perform its various variations correctly, and which equipment is best for doing hip thrusts at home.\" \/>\n<meta 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