Days sitting at the office, jeans that don’t fit well: many notice buttocks that are flatter than rounded. A movement then stands out among coaches and models like Sara Sampaio: the Hip Thrust.
This targeted pelvic lift promises a rounded buttocks by particularly soliciting the gluteus maximus and gluteus medius. Once the basic version is mastered, three well-chosen variations intensify the training.
Why the Hip Thrust makes the difference for a rounded butt
In the rankings, the Hip Thrust ranks in the top 3 of the best movements for working the glutes. By raising the pelvis, with the upper back propped up on a bench, it strongly isolates the glutes and limits the intervention of 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. He also emphasizes that.
Hip Thrust: the right technique before moving on to variations
For the classic version, sit on the floor, back against a bench or sofa, shoulder blades resting on the edge. Knees bent, feet on the ground and slightly open outwards, then place a load at the level of the pubis while keeping the abs engaged.
In the gym, the majority load heavy. As he recalls, . At home, a pack of water or a bag of books is enough. To begin, the coach recommends patience: . At the top, hips aligned;
3 variations of the Hip Thrust for even more rounded buttocks
Once this basic has been acquired, three variations further awaken the glutes. The single-leg Hip Thrust is done with one knee bent to 90° and the other leg extended towards the ceiling, maintaining the contraction for one to two seconds. The Feet Elevated Hip Thrust places the feet on a support higher than the ground to increase ROM. Finally, the Hip Thrust with resistance band requires a band around the thighs, just above the knees, which is pushed outwards with each rise.
Depending on the objective, we adjust sets and repetitions. To gain volume and accentuate the curve, count 4 to 5 series of 8 to 15 pelvis raises. For pure strengthening, 4 to 5 sets of 4 to 6 repetitions going up slowly. And if your butt is already round but a little flabby, aim for 30 to 40 repetitions with a light load; , specifies the coach.
Is the Hip Thrust enough?
Yes, provided you are regular and well placed.
How many weekly sessions?
Aim for two to three sessions, spaced out with rest.
Do you have to load very heavy?
No, progress little by little by listening to your feelings.
