Hip thrust 30 day challenge for rounded buttocks

The hip thrust or bridge, also called hip thrust , is a very effective exercise to tone the glutes but also the lower body, quadriceps and hamstrings. It is a polyarticular exercise to increase muscle mass for both women and men. Obviously like all fitness exercises, to be effective and get results, this exercise must be done regularly following a program. Why not try our 30 Day Hip Thrust Challenge at home to tone your glutes? The goal of this challenge is to perform it at your own pace, following the number of repetitions and remembering to take a 30-second break between each set.

Also, there are many variations of hip thrust , with or without material (sandbag, bench, fitness ball, etc.) to enhance the effects. Find out how to do it correctly, all the variations and our Fitness Challenge .

Hip thrust: what is it?

The hip thrust exercise is a simple movement to perform that works on the whole of the buttocks (small, medium and large) but which also stresses the lower back (lumbar) and the abdominal belt.

It is an exercise to be recommended for beginners who want to tone the buttocks and legs because it is easy to perform. In fact, the main recommendation for not getting hurt is to keep the body straight like a plank and be careful not to excessively arch the lumbar area when climbing the pelvis.

Hip thrust basic exercise

Basic exercise: how to do it correctly

Bend your knees to 90 degrees and put your feet on the ground. Arms extended along the body and hands resting on the ground. Using your hands, shoulders and feet, push your hips up at the same time. The back must remain stable from the hips to the shoulders . Return to the starting position.

Be careful not to lift your head so as not to contract the cervicals and not to arch the back. The body must be straight like a board .

Breathing : exhale as you go up and inhale as you go down.

Attention : during the descent, check the movement, without letting yourself fall.

Hip thrust: muscles involved

It is an exercise that mainly stresses the muscles:

  • small buttock
  • gluteus medius
  • gluteus maximus
  • ischio crurali
  • lumbar
  • abdominal corset.

Benefits of the hip thrust

  • Simple to perform even for a beginner
  • Tones the buttocks without gaining volume in the thighs
  • It has numerous variations
  • Progress is fast
  • Visible results and the sensations during training are pleasant.
Hip Thrust 30-day challenge

Hip thrust challenge: 30 days to have rounded buttocks

Our challenge is very simple and is a progressive training program to be done for 5 days in a row, followed by 1 day of rest, and then resume the challenge.

You can easily perform it at your own pace and choose the basic exercise or one of the variants proposed also to alternate. However, if you are a beginner , be patient before adding loads such as rubber bands or a sandbag . The important thing is to focus on the movement technique at the beginning and see how your body reacts in the following days.

Instead, you are a sportsman, you can start this challenge with more complex variants and work on the speed of execution to enhance the work.

Remember that before training, it is essential to spend at least 5 minutes warming up. For example, you can do active walking indoors . Instead, at the end of your workout, spend at least 5 minutes stretching your legs and buttocks.

The variants of the Hip thrust

1 – Hip thrust on one leg
Hip thrust on one leg

Starting lying on your back, legs bent and slightly open, open your arms outwards so that you have more stability. Extend your right leg a few inches off the ground (top illustration ).

Inhale and exhale, push on your left leg and lift your hips off the ground until your thighs are level ( picture below ).

Don’t move your pelvis and focus on your breath . Return to the starting position and repeat. To increase the difficulty, you can wear anklets. To be performed left and right .

2 – Bridge with elastic
Bridge with elastic

Place the elastic over your knees.

Departure lying on the back facing a wall, arms along the body, feet slightly apart. Bring your legs to 90 degrees by placing your feet against the wall.

Inhale and, exhaling, take your pelvis off the ground to find yourself in the bridge position.

Maintaining the bridge position, without moving the pelvis and focusing on the breath, open and close the legs. Return your back to the ground and perform the sequence again.

3 – Hip thrust with the ball.
Hip thrust with the ball.

From the belly up (supine) position, bend your legs and place your feet about two spans from the buttock. Arms relaxed along the body. From this position, you need to contract your buttock and lift your pelvis off the ground.

Once you have risen with the pelvis, return to the starting position and work with the repetitions.

4 – Bridge on the bench
Bridge on the bench

Sit in front of a bench with your arms extended to the side and legs bent with feet on the ground. Rest the top of your shoulders on the bench. Inhale and exhale, push both legs and arms at the same time until you reach shoulder-hip-knee alignment . During the descent, do not support the buttocks.

You can also do the exercise with your elbows resting on the bench.

6 – Hip thrust with bench and bar or sandbag
Hip thrust with bench and bar

Sit in front of a bench with a weight or bar on you at hip level. To be more comfortable, you can wrap the bar with a towel.

Rest the top of your shoulders on the bench . Do the basic hip thrust motion by raising your hips until you reach shoulder-hip-knee alignment. During the descent, do not support the buttocks.

If you are interested in abs exercises read our article on Best Abdominal Exercises

Hip Thrust Tips

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