fbpx

Suspended Hip Thrust (Strengthen Glutes and Hamstrings) Guide

Are you looking for an exercise that can give you an intense workout and help you build strength and power? Suspended Hip Thrusts are the perfect choice! This full-body exercise is designed to target your glutes, hamstrings, lower back, core, and upper body, making it a great addition to any fitness routine. Here at FitGAG, we’ve put together our expert guide to help you master Suspended Hip Thrusts and achieve all of your fitness goals. This challenging exercise will help you burn calories, build strength, and improve your overall fitness level.

Exercise Information

The Suspended Hip Thrust is a resistance training exercise that targets the muscles in the glutes, hamstrings, and core. This exercise involves using a suspension trainer to add resistance throughout the entire range of motion, increasing muscle activation in the targeted muscle groups. Let’s take a look at some general information about this exercise:

Level

The Suspended Hip Thrust is an intermediate-level exercise that is suitable for those with an established fitness base.

Equipment

To perform the Suspended Hip Thrust, you will need a suspension trainer.

Type of Exercise

The Suspended Hip Thrust is a compound exercise that targets the muscles in the glutes, hamstrings, and core, involving multiple-joint movement that focuses on multiple muscle groups.

Suspended Hip Thrust: Working Muscles

The Suspended Hip Thrust is a compound exercise that primarily targets the muscles of the glutes and hips. This exercise involves using a suspension trainer to add resistance to the traditional hip thrust movement. In this section, we will discuss the primary and secondary muscle groups that are involved during the Suspended Hip Thrust exercise.

Primary Muscle Group: Glutes

The primary muscle group targeted during the Suspended Hip Thrust exercise is the glutes, including the gluteus maximus, gluteus medius, and gluteus minimus. These muscles are responsible for extending the hip, which is the primary movement of the Suspended Hip Thrust exercise.

Secondary Muscle Group: Hips

In addition to the primary muscle group, the Suspended Hip Thrust exercise also activates the muscles of the hips. The hip flexors and adductors are engaged during the thrusting motion to stabilize the joint and maintain proper posture.

By engaging both the primary and secondary muscle groups, the Suspended Hip Thrust exercise provides a comprehensive lower body workout. This makes it an effective exercise for building glute and hip muscle strength and size, improving posture and stability, and developing functional fitness for activities in daily life.

Stay tuned for the next section, where we will discuss the benefits of the Suspended Hip Thrust exercise.

Benefits of Suspended Hip Thrust

Suspended Hip Thrust is an exercise that targets your glutes, hamstrings and lower body muscles and offers several benefits. Here are five benefits of incorporating this exercise into your fitness routine:

  • Increased Strength: Suspended Hip Thrust helps build lower body strength by engaging all the muscles of the hips, glutes, and hamstrings.
  • Improved Mobility: Suspended Hip Thrust helps improve overall hip mobility by working the muscles through a greater range of motion than traditional hip thrusts.
  • Improved Balance: Suspended Hip Thrust helps improve your balance and coordination by engaging your core and stabilizing muscles.
  • Reduced Risk of Injury: Suspended Hip Thrust can help improve your overall joint stability and reduce the risk of injury and strain on your lower body muscles.
  • Variation and Progression: Suspended Hip Thrust can add variation to your lower body workouts, which can help prevent boredom and stimulate new muscle growth. Additionally, the exercise can be made more challenging by increasing the number of reps or the amount of resistance.

By incorporating Suspended Hip Thrust into your fitness routine, you can enjoy these benefits and more. However, it’s important to start slowly and progress gradually to avoid injury and ensure proper form. Additionally, it’s important to incorporate a variety of exercises into your fitness routine to ensure you’re targeting all muscle groups and avoiding boredom.

Suspended Hip Thrust: Step-by-Step Instructions

The suspended hip thrust is an effective exercise for targeting the glutes and hamstrings. Here are the step-by-step instructions for performing the suspended hip thrust:

Starting Position:

  • Attach a suspension trainer to a secure structure, such as a chin-up bar.
  • With your back facing the trainer, place your feet in the foot cradles and sit on the floor with your knees bent.
  • Position your hands just outside your hips, with your fingers pointing forwards.

Now, let’s move on to the step-by-step instructions for the suspended hip thrust:

  1. Begin by pushing through your heels and thrusting your hips upwards, squeezing your glutes as you do so.
  2. Make sure to keep your core engaged throughout the movement.
  3. Pause briefly at the top of the movement, when your hips are fully extended.
  4. Slowly lower your hips back to the starting position.

Repeat the movement for the desired number of repetitions.

Suspended Hip Thrust – Proper Form and Technique

The Suspended Hip Thrust is an effective exercise that strengthens the muscles in the hips, glutes, and core. This exercise is performed using a suspension trainer, and proper form and technique are important to avoid injury and achieve maximum results.

Starting Position

  • Begin by standing in the middle of the suspension trainer with your feet shoulder-width apart.
  • Place your hands on your hips and bend your knees slightly to engage your core muscles.
  • Maintain a stable base and ensure that your back is in a neutral position.

Proper Form and Technique

  • Lower Your Hips: Lower your hips toward the ground, keeping your back in a neutral position and your core engaged.
  • Push Your Hips Up: Push your hips up, squeezing your glutes and driving your heels into the ground.
  • Keep Your Core Engaged: Keep your core engaged throughout the exercise to maintain a stable base.
  • Breathe Deeply: Breathe deeply and regularly throughout the exercise to maintain your energy and focus.
  • Gradually Increase Intensity: Gradually increase the number of repetitions or sets of the exercise over time as your hip, glute, and core muscles become stronger.
  • Incorporate into Your Routine: The Suspended Hip Thrust can be a great addition to your lower body training routine, helping you to build strength and muscle effectively.

By following these tips, you can perform the Suspended Hip Thrust with proper form and technique, building and strengthening your hip, glute, and core muscles effectively while minimizing the risk of injury. Remember to start slowly, focus on your breathing, and gradually increase the difficulty and intensity of the exercise over time.

Frequency and Progression: How to Get the Most Out of Your Suspended Hip Thrust Workouts

The Suspended Hip Thrust is a resistance band exercise that primarily targets your glutes, core, and hamstrings. In this section, we will discuss how to properly incorporate the Suspended Hip Thrust into your workout routine and how to progress with this exercise over time.

Frequency

To see significant results with the Suspended Hip Thrust, it is recommended to perform this exercise 2-3 times a week. However, it is important to listen to your body and avoid overtraining. If you feel any pain or discomfort, stop the exercise immediately. You can also alternate between the Suspended Hip Thrust and other glute exercises, such as squats or lunges.

Progressive Overload

To progress with the Suspended Hip Thrust, it is important to gradually increase the difficulty of the exercise over time. Start with a lighter band resistance and gradually increase the resistance as you become stronger. Another way to progress is to decrease the rest time between sets or increase the number of repetitions. Gradually increase the resistance and reps/sets and avoid adding too much too quickly.

Mix It Up

To prevent boredom and keep your Suspended Hip Thrust workouts fresh, it is important to mix up your exercise routine. You can perform the Suspended Hip Thrust with different types of bands or vary the number of reps and sets. You can also incorporate other glute exercises, such as donkey kicks or hip bridges.

Proper Form

Proper form is essential when performing the Suspended Hip Thrust to avoid injury and get the most out of the exercise. Start by lying down on your back with your feet placed firmly on the floor. Place the band around your legs, just above your knees. Push your hips up and squeeze your glutes at the top of the movement. Slowly lower your hips back down and repeat. Keep your hips square and your core engaged throughout the movement.

Track Your Progress

To ensure you are making progress and staying on track with your Suspended Hip Thrust workouts, it is important to track your progress. Keep a workout journal or use a fitness app to log the band resistance, reps, and sets for each exercise. This will help you identify areas where you need to improve and keep you motivated to continue pushing yourself.

Incorporating the Suspended Hip Thrust into your glute workout routine can be a great way to build strength and improve your posture. By following these tips for frequency, progressive overload, and proper form, you can ensure that you are getting the most out of your Suspended Hip Thrust workouts and reaching your fitness goals.

Mistakes of Suspended Hip Thrust Exercise

The suspended hip thrust exercise is a great way to target your glutes and improve your posture. However, like any exercise, there are common mistakes that can reduce its effectiveness and increase the risk of injury. Here are five mistakes to avoid during the suspended hip thrust exercise:

  • Not using proper form: Using poor form during the suspended hip thrust exercise can reduce its effectiveness and increase the risk of injury. It’s essential to maintain proper alignment of the hips, knees, and ankles throughout the exercise.
  • Using too much resistance: Using too much resistance during the suspended hip thrust exercise can increase the risk of injury and reduce its effectiveness. Instead, focus on using a band with appropriate resistance that allows you to maintain proper form.
  • Not using a full range of motion: Neglecting to use a full range of motion during the suspended hip thrust exercise can reduce its effectiveness. Make sure to fully extend your hips and glutes before returning to the starting position.
  • Not engaging the glutes muscles: Engaging the glutes muscles is essential to ensure that you are targeting the correct muscles during the suspended hip thrust exercise. Failure to engage these muscles can reduce the effectiveness of the exercise.
  • Not using proper breathing: Using improper breathing technique during the suspended hip thrust exercise can reduce its effectiveness and increase the risk of injury. Make sure to exhale as you thrust your hips and glutes and inhale as you return to the starting position.

By avoiding these common mistakes, you can ensure that you are getting the most out of your suspended hip thrust exercise while reducing the risk of injury. Remember to use proper form, use an appropriate resistance, use a full range of motion, engage the glutes muscles, and use proper breathing throughout the exercise. With consistent practice, you can improve your glutes strength and develop better posture with the suspended hip thrust exercise.

Variations of Suspended Hip Thrust: Add Challenge to Your Lower Body Training

Suspended Hip Thrust is a great exercise to help target and strengthen your glutes, hamstrings, and core. However, doing the same exercise every day can become monotonous over time. Here are some variations to add challenge and variety to your training routine and challenge your lower body muscles in different ways:

Single-Leg Suspended Hip Thrust

This variation involves performing the exercise with one leg at a time, which adds more challenge to your balance and stability and targets your lower body muscles from a different angle. Be sure to keep your core engaged and your back straight as you perform the exercise.

Suspended Hip Thrust with Resistance Bands

This variation involves using heavier resistance bands to add extra resistance and challenge your lower body muscles. Be sure to use proper form and technique and avoid jerking or pulling the bands.

Suspended Hip Thrust with Pause

This variation involves pausing for a few seconds at the end of each repetition, which challenges your lower body muscles and improves your overall muscular endurance. Be sure to keep your core engaged and your back straight throughout the exercise.

Suspended Hip Thrust with Isometric Hold

This variation involves holding the fully contracted position of the exercise for a few seconds, which challenges your lower body muscles and improves your overall muscular endurance. Be sure to keep your core engaged and your back straight throughout the exercise.

Suspended Hip Thrust with Weight Plate

This variation involves adding a weight plate to the exercise, which targets your lower body muscles and improves your overall lower body strength and stability.

Incorporating these variations into your Suspended Hip Thrust routine can help you add challenge and variety to your lower body training and achieve greater gains in overall lower body strength and athletic performance. As always, make sure to use proper form and technique to avoid injury.

Suspended Hip Thrust: 5 Alternatives to Strengthen Your Lower Body

The suspended hip thrust is a great exercise for strengthening your lower body and improving your hip mobility. However, if you’re looking to mix up your routine or add some variety, there are plenty of alternatives you can try. In this section, we’ll explore five exercises that target your lower body and can help you build strength and improve your hip mobility.

Barbell Glute Bridges

Barbell glute bridges are a great exercise for targeting your lower body and building strength.

  1. Lie on your back with a barbell across your hips and your feet flat on the floor.
  2. Push up through your heels to raise your hips off the ground and squeeze your glutes.
  3. Lower your hips back down and repeat for the desired number of repetitions.

Kettlebell Swings

Kettlebell swings are a great exercise for targeting your lower body and building strength.

  1. Grab a kettlebell and stand with your feet slightly wider than hip-width apart.
  2. Swing the kettlebell back between your legs and then thrust your hips forward to swing the weight up.
  3. Lower the weight back down and repeat for the desired number of repetitions.

Dumbbell Lunges

Dumbbell lunges are a great exercise for targeting your lower body and improving your hip mobility.

  1. Hold a dumbbell in each hand and stand with your feet hip-width apart.
  2. Step forward with one foot, lowering into a lunge and keeping your knee behind your toes.
  3. Push back up to the starting position and repeat for the desired number of repetitions before switching sides.

Clamshells

Clamshells are a great exercise for targeting your lower body and improving your hip mobility.

  1. Lie on one side with your legs bent and your feet together.
  2. Raise your top knee up as far as you can and hold for a few seconds.
  3. Lower your knee back down and repeat for the desired number of repetitions before switching sides.

Step-Ups

Step-ups are a great exercise for targeting your lower body and building strength.

  1. Stand in front of a step or bench and hold a dumbbell in each hand.
  2. Step up onto the bench with one foot and press through your heel to stand up.
  3. Step back down and repeat for the desired number of repetitions before switching sides.

Incorporating these alternatives to suspended hip thrust exercises into your routine is a great way to strengthen your lower body and improve your hip mobility. These exercises require little to no equipment and can be done at home or at the gym. Give them a try and see how they work for you!

Suspended Hip Thrust: Tips and Tricks for Building Stronger Glutes and Hamstrings

The Suspended Hip Thrust is a great exercise for targeting your glutes and hamstrings. In this section, we’ll share some tips and tricks to help you perform the Suspended Hip Thrust correctly and get the most out of it.

  • Warm-Up: Before performing the Suspended Hip Thrust, it’s important to warm up your entire lower body. You can do this by performing some light cardio or dynamic stretching, such as leg swings.
  • Use the Right Equipment: To perform the Suspended Hip Thrust, you need a suspension trainer. Make sure you choose the right size and follow the manufacturer’s instructions for use.
  • Proper Form: Maintaining proper form is crucial when performing the Suspended Hip Thrust. Begin by placing your feet in the suspension trainer and lying on your back. Keeping your core engaged, press your feet into the suspension trainer and thrust your hips up until your glutes and hamstrings are fully contracted. Then, slowly lower your hips back down to the starting position.
  • Engage Your Glutes and Hamstrings: To perform the Suspended Hip Thrust correctly, you need to engage your glutes and hamstring muscles. Focus on squeezing your glutes and hamstrings as you thrust your hips up.
  • Use the Right Repetition Range: Aim to perform 2-3 sets of 8-12 reps with the Suspended Hip Thrust.
  • Mix it Up: Mixing up your Suspended Hip Thrust routine can help keep your workout fresh and challenging. You can try different variations, such as changing the suspension height or using a different foot position.
  • Stretch Afterwards: After performing the Suspended Hip Thrust, it’s important to stretch your entire lower body, especially your glutes and hamstrings.
  • Listen to Your Body: As with any exercise, it’s important to listen to your body and avoid pushing beyond your limits. If you feel any discomfort or pain, stop the exercise immediately.

Incorporating these tips and tricks into your Suspended Hip Thrust routine can help you get the most out of this exercise and achieve stronger glutes and hamstrings. Remember to always maintain proper form, engage your glutes and hamstring muscles, and listen to your body. With time and practice, you’ll be able to perform the Suspended Hip Thrust like a pro and enjoy the benefits of stronger and more toned glutes and hamstrings.

Incorporating Suspended Hip Thrusts into Your Workout Routine for Maximum Effect

Suspended hip thrusts are a great exercise for strengthening your glutes, improving your posture, and increasing your power and speed. Here are some tips to help you incorporate this exercise into your workout routine for maximum effect:

  • Warm-up properly: Before doing suspended hip thrusts, it’s important to warm up your lower body with exercises like bodyweight squats, lunges, and leg swings.
  • Use proper form: To perform suspended hip thrusts, stand with your feet shoulder-width apart, gripping a suspension trainer with both hands. Keeping your back straight, bend your knees and hips to lower your body until your thighs are parallel to the floor. Push through your heels to thrust your hips up, squeezing your glutes at the top. Return to the starting position and repeat.
  • Mix up your routine: Don’t just perform suspended hip thrusts in isolation. Mix it up by incorporating other exercises that target your glutes, such as bridges, squats, and deadlifts.
  • Use progressive overload: To continue to see progress, you’ll need to use progressive overload, which means gradually increasing the resistance or repetitions over time.
  • Don’t overdo it: It’s important to give your muscles time to recover, so don’t overdo it with suspended hip thrusts. Aim to perform the exercise for 2-3 sets, 1-2 times per week.
  • Focus on your breathing: It’s important to regulate your breathing throughout the exercise to ensure that you’re getting enough oxygen to your muscles. Inhale as you lower your body and exhale as you thrust your hips up.
  • Engage your core: To get the most out of suspended hip thrusts, make sure to engage your core muscles, including your abs and lower back. This will help you maintain proper form and prevent injury.
  • Rest between sets: Allow your muscles time to recover between sets. Rest for 60-90 seconds between sets to ensure that you’re performing each rep with proper form.
  • Incorporate suspended hip thrusts into your workout routine: In addition to incorporating suspended hip thrusts into your workout routine, consider doing them as part of a superset or a circuit to challenge your muscles even more.

By incorporating these tips into your workout routine, you’ll be well on your way to maximizing the benefits of suspended hip thrusts and achieving stronger glutes, improved posture, and increased power and speed.

Ultimate Workout Plan for Suspended Hip Thrust

Suspended Hip Thrust is an excellent exercise for strengthening your glutes, hamstrings, and core. Here’s a one-week workout plan to help you incorporate Suspended Hip Thrust into your routine:

Day 1: Warm-up

  • Warm-up: 5-10 minutes of cardio
  • Suspended Hip Thrust: 3 sets x 12-15 reps
  • Dumbbell Romanian Deadlifts: 3 sets x 10 reps
  • Lying Leg Curls: 3 sets x 10 reps
  • Glute Kickbacks: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Day 2: Rest Day

Day 3: Lower Body

  • Warm-up: 5-10 minutes of cardio
  • Suspended Hip Thrust: 3 sets x 12-15 reps
  • Squats: 3 sets x 10 reps
  • Hip Abductions: 3 sets x 10 reps
  • Calf Raises: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Day 4: Rest Day

Day 5: Full Body

  • Warm-up: 5-10 minutes of cardio
  • Suspended Hip Thrust: 3 sets x 12-15 reps
  • Weighted Step-Ups: 3 sets x 12 reps
  • Pull-ups: 3 sets x 10 reps (attempt unassisted)
  • Cable Crunches: 3 sets x 15 reps
  • Cool-down: 5-10 minutes of stretching

Day 6: Rest Day

Day 7: Lower Body

  • Warm-up: 5-10 minutes of cardio
  • Suspended Hip Thrust: 3 sets x 12-15 reps
  • Lunges: 3 sets x 10 reps
  • Glute Bridges: 3 sets x 10 reps
  • Leg Press: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Remember to maintain proper form and technique when performing Suspended Hip Thrust. Keep your movements slow and controlled, and focus on engaging your glutes, hamstrings, and core throughout the exercise. With consistent practice and effort, you’ll be able to build a stronger and more stable lower body with Suspended Hip Thrust.

Conclusion

Suspended Hip Thrust is a great exercise for anyone looking to increase their hip strength and stability, as well as gain core strength and muscular endurance. However, it’s important to maintain proper form and start with lighter resistance before gradually increasing the intensity to avoid injury and get the most out of the exercise. Remember to keep your movements slow and controlled throughout the exercise, and engage your core and glutes for maximum contraction. So, if you’re ready to take your hip and core workout to the next level, give Suspended Hip Thrust a try with our expert guide. Thanks for reading, and keep fit with FitGAG!

Author

  • Taylor Evans

    Taylor Evans is a certified personal trainer and fitness coach with a Bachelor's degree in Kinesiology from the University of California, San Diego. She also holds certifications in kettlebell training, TRX suspension training, and corrective exercise through various fitness organizations. With over 8 years of experience in the fitness industry, Taylor is an expert in functional training, weight loss, and corrective exercise. As an author at FitGAG, she shares her knowledge and expertise on a variety of topics, including functional training exercises, weight loss programs, and corrective exercise routines.

error: Content is protected !!