Flat buttocks despite series of squats and lunges, jeans that hang sadly on the hips: many end up looking for the miracle exercise for a more generous shape. Among coaches and models alike, one name comes up everywhere.
The Hip Thrust, the star pelvis lift in both gyms and home workouts, is one of the top 3 best movements for working the glutes. When the basic version is in place, three targeted variations allow you to aim for real rounded buttocks.
Why the Hip Thrust targets the glutes so much
In the movement rankings, the Hip Thrust ranks in the top 3 of the best exercises for working the glutes, by isolating the gluteus maximus and medius while limiting the quadriceps and lower back. For sports coach William Chanconie, this movement speaks to those who do not like their figure: , explains William Chanconie to Madame Figaro.
It also recalls the hyper-targeted side of this basin survey: underlines William Chanconie. As a result, the work focuses on the shape, power and stability of the lower body, with a very clear feeling in the glutes when the placement is correct.
Perform the classic Hip Thrust well before the variations
Sit on the floor with your back against a bench or sofa, shoulder blades resting on the edge. Knees bent to approximately 90°, feet on the ground and slightly open outwards, explains William Chanconie. In the gym, he reminds us that, but at home a pack of water or a bag of books does the trick.
To begin, the coach advises patience: , before loading more, as model Sara Sampaio shows with 20 kg discs on each side. At the top, hips aligned with the bust, abs engaged; Two to three sessions per week, spaced between rest periods, are enough to progress.
3 variations of the Hip Thrust for even more rounded buttocks
Once the movement is fluid, you can play with three variations. The one-legged Hip Thrust is performed with one knee bent at 90° and the other leg extended toward the ceiling; we push on the heel, we maintain the contraction for one to two seconds, ideal for correcting right-left side imbalances. The Hip Thrust with elevated feet places the feet on a higher support, knees still flexed at 90°, which increases the range of motion and further recruits the glutes and hamstrings. Finally, the Hip Thrust with resistance band mainly strengthens the gluteus medius: the elastic band is placed around the thighs, just above the knees, and the knees are pushed outwards with each rise.
Depending on the objective, William Chanconie suggests adjusting series and repetitions: to gain volume, 4 to 5 series of 8 to 15 pelvic raises, for strength 4 to 5 series of 4 to 6 repetitions going up slowly, and to firm up an already round buttocks, 30 to 40 repetitions with a light load. To progress without getting injured, he also advises modulating the load: , specifies William Chanconie.
Is the Hip Thrust enough to have a rounded butt?
Yes, as long as you are consistent, well placed and play with variations. A solid classic Hip Thrust, supplemented by the three advanced versions, already offers complete work on the curve of the buttocks.
How many times a week to practice the Hip Thrust and its variations?
Aim for two to three glute-focused sessions per week, with at least one day of rest between them. This frequency gives the muscles time to recover while maintaining a good rate of progress.
Do you have to load very heavy at Hip Thrust to see results?
Not necessarily: start empty to master the technique, then increase the load little by little while listening to your sensations. The important thing is to feel the glutes working hard, without pain in the lower back.
Which variation of Hip Thrust should you choose when you’re starting out?
After a few sessions with the classic version, start with the resistance band, which is more accessible. One-legged work and raised feet require more balance and strength, they come later.
