Let’s face it—when it comes to working out, building a bigger, stronger, and more sculpted butt is often the ultimate goal for many people, especially women. Why? A well-developed glute doesn’t just look fantastic; it also plays a key role in athletic performance, core strength, and overall functionality. And guess what exercise reigns supreme for growing that peach? The hip thrust.
If you’re already doing hip thrusts but feel like you’re hitting a plateau—or maybe you’re new to the movement and want to maximise your efforts—then you’re in luck. Here are 3 simple yet super effective tips to take your hip thrust game to the next level and help you build that bigger, rounder, stronger booty you’ve always dreamed of.
Why Women Want to Grow Their Glutes
Before we dive into the tips, let’s talk about why growing your glutes matters. Sure, aesthetics are a big part of it. But there’s so much more to glute training than just looking good in jeans or a swimsuit:
- Strength and Power: Strong glutes are crucial for explosive movements like sprinting, jumping, and lifting heavier weights.
- Posture and Stability: Your glutes stabilise your hips and pelvis, helping to support good posture and prevent lower back pain.
- Functional Fitness: Everyday movements like walking, squatting, and bending over rely heavily on glute strength.
- Injury Prevention: Weak glutes can lead to knee pain, hip pain, and even injuries due to improper muscle activation.
So yes, while a bigger butt might be the dream, strengthening your glutes is about far more than just looks. Plus, a strong, sculpted backside boosts confidence like nothing else!
And who could possibly come up with 3 tips to make your hip thrusts even better so that you can grow a bigger, and stronger, butt? Dana Linn Bailey, a bodybuilder and 2013 Ms. Olympia. She shared a quick video explaining the 3 ways she improved her technique to hit the glutes better.
Tip #1: Add a Hip Band to Your Hip Thrusts
This first tip is pure gold. If you’re not already using a resistance band during your hip thrusts, you’re missing out on some serious glute activation. Here’s how it works:
- Why It Works: Adding a hip band forces you to push your knees outward during the thrust. This engages your glutes—especially the glute medius, the muscles on the sides of your hips—that often get neglected during regular hip thrusts.
- How to Do It: Place a resistance band around your knees or just above them. As you perform the thrust, focus on keeping tension on the band by pushing your knees outward.
- Benefits:
- Maximises glute activation.
- Improves your form and stability.
- Fires up those stubborn side glutes for better overall development.
Pro Tip: “This is going to force your knees in so you’re going to engage your glutes by throwing those knees outwards.”
This small adjustment can make a huge difference in how your glutes feel during and after the exercise. You’ll know you’re doing it right when you feel that deep burn in the sides of your glutes.
Key Points for Tip #1:
- Use a resistance band above your knees.
- Push your knees outward to maintain tension.
- Keep your form solid throughout the movement.
5 Secrets to Build Stronger and More Attractive Glutes
Tip #2: Chin to Your Chest for Better Form
Here’s the thing—form matters in every exercise, but it’s especially true for the hip thrust. If you’re rocking back too much, you’re not fully targeting the glutes. So, what’s the solution? Tuck your chin to your chest.
- Why It Works: Keeping your chin tucked prevents your body from overextending at the top of the movement. Instead of arching your lower back, you’ll keep your core tight and focus on driving through your glutes.
- How to Do It: As you come up during the hip thrust, keep your eyes locked on a spot on the wall behind you. Tuck your chin to your chest, and focus on looking back rather than up.
- Benefits:
- Eliminates lower back involvement.
- Keeps the focus squarely on the glutes.
- Encourages a tabletop position at full extension.
Pro Tip: “Second chin to your chest. So as you come up, instead of rocking back—chin to chest, look at that back wall,” Dana explains.
When you hit the top of the thrust with your chin tucked, your body should resemble a tabletop—straight from your shoulders to your hips to your knees. This is the position where your glutes are working the hardest.
Key Points for Tip #2:
- Keep your chin tucked to your chest.
- Look towards the back wall, not upwards.
- Aim for a flat, tabletop position at full extension.
Tip #3: Lighten the Load and Focus on Full Extension
If you’re lifting heavy but not feeling it in your glutes, it might be time to scale back. Sometimes, less is more. Lifting lighter weights allows you to focus on proper form, full range of motion, and that all-important glute contraction.
- Why It Works: Going too heavy can cause you to shorten your range of motion or compromise your form. Lighter loads allow you to focus on reaching full hip extension at the top of the movement.
- How to Do It: Drop the weight to a manageable load. As you thrust up, focus on:
- Driving through your heels.
- Squeezing your glutes hard at the top.
- Making sure your hips are fully in line with your knees and shoulders.
- Benefits:
- Improves glute contraction and activation.
- Builds a stronger mind-muscle connection.
- Reduces the risk of injury.
Pro Tip: “Take the load off and come up to full extension. You should look like a tabletop—hips in line with knees.”
The goal here is quality over quantity. Even with lighter weights, you can maximise your glute growth by ensuring your form is on point and your glutes are fully activated.
Key Points for Tip #3:
- Drop the weight if necessary to focus on form.
- Ensure your hips reach full extension at the top.
- Squeeze your glutes hard and hold briefly at the top.
How to Put These Tips Into Action
Ready to take your hip thrusts to the next level? Follow this simple plan next time you hit the gym:
- Warm-Up: Start with light glute activation exercises—like glute bridges or banded side steps—to wake up your muscles.
- Add the Band: Place a resistance band above your knees and perform 3-4 sets of 10-12 hip thrusts.
- Chin to Chest: Keep your form solid. Focus on keeping your chin tucked and reaching that perfect tabletop position.
- Lighten Up: If you’re struggling with heavy loads, scale back and focus on reaching full hip extension and squeezing the glutes.
By combining these tips, you’ll feel an immediate difference in your glute activation and overall strength.
The Ultimate Guide to Building Strong and Attractive Glutes (For Women and Men)
Final Thoughts: Grow That Booty!
If you’re serious about building a bigger, stronger, and more defined butt, then the hip thrust is your best friend. By implementing these 3 tips—adding a hip band, keeping your chin tucked, and lightening the load for full extension—you’ll maximise glute activation and start seeing real results.
Strong glutes don’t just look great; they also improve your overall strength, posture, and athletic performance. So, next time you’re in the gym, give these tips a try and watch your booty gains soar.
After all, every strong, sculpted peach started with a solid hip thrust game. Now go out there, lift smart, and grow that butt!
