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Hip Thruster - Purchase in the UK and Europe

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Long-term Strength and Size Gains

Build the perfect set of glutes with our expert-approved workouts! If you're not already signed up to our newsletter then click here to get access to the FREE ebook The Science & Practice of Hip Thrusts and to receive glute training news delivered to your inbox. Long-term...

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Poorly Equipped Gym Hypertrophy

Build the perfect set of glutes with our expert-approved workouts!

If you're not already signed up to our newsletter then click here to get access to the FREE ebook The Science & Practice of Hip Thrusts and to receive glute training news delivered to your inbox.

Poorly Equipped Gym Hypertrophy

Sometimes, you won't have access to your hip thruster to do a glute workout. This workout maximises what you can do in a poorly-equipped gym that doesn't have a hip thruster or even very much in the way of free weights.

Leg press: 5 sets x 8 - 10 reps with 2 mins rest

Single-leg glute bridge: 3 sets x AMRAP reps each leg with 2 mins rest

Seated hip abduction machine: 3 sets x 15 - 20 reps with 1 min rest

Let us know how you got on with the workout on the Hip Thruster Facebook page

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On the Road Hypertrophy

Build the perfect set of glutes with our expert-approved workouts!

If you're not already signed up to our newsletter then click here to get access to the FREE ebook The Science & Practice of Hip Thrusts and to receive glute training news delivered to your inbox.

On the Road Hypertrophy

Sometimes, you won't have access to your hip thruster to do a glute workout but you might have plenty of space. This workout maximises what you can do with minimal equipment if you happen to be blessed with a big room or a convenient parking lot - just make sure you have a couple of kettlebells and a couple of elastic resistance bands with different thicknesses in the back of your car.

Single-leg glute bridge: 3 sets x AMRAP reps each leg with 2 mins rest

Walking lunge: 3 x 20 steps each leg (with a kettlebell in each hand)

Lateral band walks: 3 x 20 steps

Let us know how you got on with the workout on the Hip Thruster Facebook page

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Hotel Room Hypertrophy #1

Build the perfect set of glutes with our expert-approved workouts!

If you're not already signed up to our newsletter then click here to get access to the FREE ebook The Science & Practice of Hip Thrusts and to receive glute training news delivered to your inbox.

Hotel Room Hypertrophy #1

Sometimes, you won't have access to your hip thruster to do a glute workout. This workout maximises what you can do with minimal equipment - just make sure you have a heavy kettlebell and an elastic resistance band in the back of your car.

Kettlebell goblet squat: 3 sets x 8 - 12 reps with 3 mins rest

Single-leg glute bridge: 3 sets x AMRAP reps each leg with 2 mins rest

Seated band hip abduction: 3 sets x 15 - 20 reps with 1 min rest

Let us know how you got on with the workout on the Hip Thruster Facebook page

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Joint Friendly Hypertrophy

 

Build the perfect set of glutes with our expert-approved workouts!

If you're not already signed up to our newsletter then click here to get access to the FREE ebook The Science & Practice of Hip Thrusts and to receive glute training news delivered to your inbox.

Joint Friendly Hypertrophy

This workout is possibly the most joint friendly way to maximize your gains in glute size. By using bands throughout, it keeps joint loads lower for the same levels of muscle activity. For the band squats, pick a barbell weight of around 50% of 1RM and then add elastic resistance bands until 8 reps feels tough.

Barbell plus band back squats: 3 sets x 8-10 reps with 2 mins rest

Hip Thruster band hip thrusts: 3 sets x 12 reps with 2 mins rest

Band side-lying clam: 2 sets x 15 - 20 reps with 1 min rest

Let us know how you got on with the workout on the Hip Thruster Facebook page

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Quick Barbell Workout Hypertrophy #2

 

Build the perfect set of glutes with our expert-approved workouts!

If you're not already signed up to our newsletter then click here to get access to the FREE ebook The Science & Practice of Hip Thrusts and to receive glute training news delivered to your inbox.

Quick Barbell Workout Hypertrophy #2

This workout is probably the fastest way to get in and out of the gym and still get a heavy glute workout done. It's not optimal but it will keep you moving forward for a while if you trying to fit workouts in during a stressful time in your life.

Hip Thruster barbell hip thrusts: 4 sets x 6 reps with 3 mins rest

Hip Thruster band hip thrusts: 3 sets x 12-15 reps with 1 min rest

Let us know how you got on with the workout on the Hip Thruster Facebook page

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Hip Thrust Versus Back Squat, Who Wins?

You’re either “team squat” or “team hip thrust”, right? There’s no way you can be in both camps, surely.   But does this mean you’re essentially missing out on bigger, stronger glutes? That’s what Bret wanted to find out through...

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Quick Barbell Workout Hypertrophy #1

Build the perfect set of glutes with our expert-approved workouts! If you're not already signed up to our newsletter then click here to get access to the FREE ebook The Science & Practice of Hip Thrusts and to receive glute training news delivered to your inbox. Quick...

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