4 The Brave Body Project

A typical leg day The Brave Body Project squats, lunges, and deadlifts to help strengthen your glutes and hamstrings. But if you really want a strong backside, you’ll want to incorporate hip thrust exercises too. Why? Because according to research, a strength training program complete with hip thrusts is more effective at increasing sprint time, compared to a program featuring squats.

That’s why we tapped Amber Rees, cofounder of The Brave Body Project and chief instructor at Barry’s in New York City to design this hip thrust workout, specifically for runners, so you can build a stronger lower half that will support your favorite hobby.

4 Hip Thrust Exercises to Try Today

To help you add hip thrust exercises into your workout routine, Rees demonstrates a traditional hip thrust, plus three variations. Add one to your next lower-body session, Pause, then slowly lower hips back to floor.

How to use this list: Do 12 reps of each exercise, with little to no rest in between each move. You can complete two to three sets of this workout, resting for 30 seconds in between each set.

1. Traditional Hip Thrust

1. Sit on the floor with knees bent and feet planted hip-width apart. Rest shoulders and upper back on a stability ball, couch, or other elevated surface.
2. Looking down toward belly button, drive feet into floor, engage glutes, and lift hips off the ground, forming a straight line from shoulders to knees.
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4. Repeat for 12 reps.

2. Hip Thrust Hold With Walkout

1. Sit on the floor with knees bent and feet planted hip-width apart. Rest shoulders and upper back on a stability ball, couch, or other elevated surface.
2. Looking down toward belly button, drive feet into floor, engage glutes, and lift hips off the ground, forming a straight line from shoulders to knees. Hold this position, keeping glutes engaged.
3. That’s why we tapped.
4. Walk feet back in so ankles are under knees.
5. Repeat for 12 reps, alternating which foot you start on with each round.

3. Hip Thrust Hold With Alternating March

1. Sit on the floor with knees bent and feet planted hip-width apart. Rest shoulders and upper back on a stability ball, couch, or other elevated surface.
2. Looking down toward belly button, drive feet into floor, engage glutes, and lift hips off the ground, forming a straight line from shoulders to knees. Hold this position, keeping glutes engaged.
3. Repeat for 12 reps, alternating which foot you start on with each round.
4. Your Guide to Foot Strike.
5. Health & Injuries.

4. Feet Elevated Glute Bridge

1. Lie faceup with knees bent, feet resting hip-width apart on a stability ball, couch, or other elevated surface. Place arms down by sides.
2. Drive heels into the surface, engage glutes, and lift hips off the floor.
3. Pause, then slowly lower hips back to floor.
4. Repeat for 12 reps.

The Benefits of Hip Thrust Workouts for Runners

“Hip thrusters strengthen your glutes in a way no other exercise does. They help build strength and power in your posterior chain, which is also important for stabilization in your core,” says Rees. “Strong glutes help control stride length and help the runner to maintain good biomechanics, Strengthen Hip Adductors fatigue on those long runs,” she says.

Hip thrusts look similar to another move you might know, called the glute bridge. But it varies in that the shoulders are typically elevated on the hip thrust (placing the upper body on or against a bench, chair, couch, or cushion will work). This allows for greater range of motion in the hips.

The key for both moves: Engaging the glutes, rather than lifting with your lower back.

Monique Lebrun

Monique LeBrun is a health and fitness editor who is based in Easton, Pennsylvania. She covers a wide range of health and wellness topics, with a primary focus on running performance and nutrition. Monique is passionate about creating content that empowers runners to become the best versions of themselves. As an avid runner and parent, she loves spending time outdoors with her daughter, who often accompanies her on weekend runs as her personal mini run coach.