Exercises to Pair with Hip Thrusts

The Top Superset Exercises to Pair with Hip Thrusts

When it comes to sculpting the perfect posterior, the hip thrust is a champion exercise that targets the gluteal muscles with laser-like precision.​ But what if you could take your booty gains to the next level? Enter the world of superset exercises, a technique that combines two exercises in rapid succession, giving you maximum bang for your buck.​ In this article, we will explore the top 10 superset exercises to pair with hip thrusts, ensuring you achieve the glute gains you’ve always dreamed of.​

Superset Exercises to Pair with Hip Thrusts

1.​ Sumo Deadlifts: This exercise isn’t just for powerlifters.​ It’s a fantastic complement to hip thrusts as it engages your glutes, hamstrings, and quads all in one movement.​ With your feet wider than shoulder-width apart and toes pointing outwards, hinge at the hips and grab the barbell.​ As you stand up, squeeze your glutes tightly, feeling them fire up with each rep.​

2.​ Walking Lunges: Step up your game with walking lunges, the ultimate bodyweight exercise to sculpt your lower body.​ After completing a set of hip thrusts, grab a pair of dumbbells, and take long strides forward, making sure your knee doesn’t go past your toes.​ Engage your glutes and hamstrings as you push through your front foot, powering yourself forward.​

3.​ Donkey Kicks: Donkey kicks may sound like a comical exercise, but don’t let the name fool you; this move is serious business for your glutes.​ Get on all fours and start with one leg bent at 90 degrees.​ Lift your leg upward, extending it straight back, and squeeze your glutes at the top.​ Repeat on the other side.​ Feel the burn? That’s your glutes working their magic!

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4.​ Step-Ups: For a superset that combines strength and balance, step-ups are the answer.​ Find a sturdy bench or box, place one foot on top, and push through your heel to lift yourself up.​ Lower back down with control and repeat on the other leg.​ You’ll not only feel the burn in your glutes but also in your quads and hamstrings.​

5.​ Kettlebell Swings: Get ready to swing into action with kettlebell swings, an explosive movement that ignites your glutes like no other.​ With your legs shoulder-width apart, hold a kettlebell with both hands and hinge at the hips.​ Swing the kettlebell forward, using the strength of your glutes to propel it upward until it reaches eye level.​ Maintain a strong core and repeat the movement.​

6.​ Bulgarian Split Squats: This exercise may have a fancy name, but don’t let it intimidate you.​ Find a raised surface, such as a bench, and place one foot behind you as you lower yourself into a lunge position.​ Keep your front knee directly above your ankle and your torso upright to engage your glutes.​ Repeat on the other leg and feel the burn intensify.​

7.​ Romanian Deadlifts: If you’re looking to build strength and mobility in your posterior chain, Romanian deadlifts are a must-do superset exercise.​ With a barbell in front of your thighs, hinge at the hips while maintaining a slight bend in your knees.​ Lower the barbell down your legs until you feel a stretch in your hamstrings, then return to the starting position by squeezing your glutes.​

Now that you’ve discovered the first seven superset exercises to pair with hip thrusts, get ready for even more glute-sculpting goodness.​ Next, we’ll explore exercises that target different angles and stimulate muscle fibers you didn’t know existed.​

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Building on the Foundation

1.​ Glute Bridge Marches: Elevate your glute gains with glute bridge marches, a challenging yet effective exercise for your posterior.​ Begin by lying on your back with your knees bent and feet flat on the floor.​ Lift your hips, creating a straight line from your knees to your shoulders.​ Then, lift one foot off the ground, bringing your knee towards your chest.​ Alternate legs in a marching motion, all the while keeping your glutes engaged.​

2.​ Fire Hydrants: Don’t let the name deceive you; fire hydrants are far from a walk in the park.​ Get on all fours and lift one knee out to the side, keeping it at a 90-degree angle.​ Pause at the top, imagining you’re a dog marking its territory.​ Lower your knee back down and repeat on the other side.​ Feel the burn in your glutes and know that you’re one step closer to achieving the perfect posterior.​

3.​ Barbell Squats: When it comes to strengthening and sculpting your glutes, barbell squats are a tried-and-true superset exercise.​ Position the barbell across your upper back and find a comfortable stance with your feet slightly wider than hip-width apart.​ As you lower yourself down into a squat, focus on pushing your glutes back and keeping your knees in line with your toes.​ Drive through your heels to return to the starting position.​

4.​ Side-Lying Clamshells: Get ready to channel your inner mermaid with a classic exercise that targets your gluteus medius.​ Lie on your side with your legs bent at a 45-degree angle.​ Keeping your feet together, open your knees like a clamshell, feeling your glutes working hard throughout the movement.​ Do repetitions on one side before switching to the other.​

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5.​ Single-Leg Deadlifts: Lifting weights on one leg may sound like a balancing act, but single-leg deadlifts are a fantastic way to strengthen your glutes and improve stability.​ Stand with your feet hip-width apart, holding a dumbbell in one hand.​ Slowly hinge at the hips, raising one leg behind you while lowering the dumbbell towards the ground.​ Maintain a flat back and engage your glutes as you return to the starting position.​

With these additional four exercises, your hip thrust superset routine will reach new heights.​ However, remember that proper form and technique are essential for maximizing your gains while minimizing the chances of injury.​ Whether you’re a gym regular or just starting your fitness journey, these superset exercises will help you achieve the glute gains of your dreams.​ So grab your resistance bands, dumbbells, and barbells and get ready to shape, tone, and strengthen your posterior like never before!

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