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!
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.
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.
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!