Strong glutes are synonymous with high levels of athletic performance, on the field during sport and in the gym, for movements like sprinting, jumping and squatting due to the key role the glutes play in powerful hip extension.

Social media often tells us that the key to unlocking our athletic potential is ‘switching on’ our glutes, as if this large, functionally essential muscle can either be switched on and off. Fortunately, this is not the case. You do not need to learn to switch your glutes on, you simply just need to get them stronger and more powerful to improve your athletic performance.

The hip thrust is a commonly used exercise for isolating the glutes and a powerful hip extension. However, we are often forced to use makeshift equipment set ups to make them happen. But not anymore.

What is a Hip Thrust Bench?

The Hip Thrust Bench is a long and wide (60 x 45cm or 100 x 45cm) 4-sided, anti-slip, EPE foam block made to support your body during exercises with your feet on the ground. Unlike a regular bench, which is unstable during a hip thrust, the specialised hip thrust bench allows you to perform the exercise with confidence, thus allowing you to lift more, because of a more stable base of support.

Key Features of a Hip Thrust Bench

• Anti-slip base to prevent the base slipping on the floor.

• Non-skid PVC cover to help you stay in position when you are training.

• Stacking design for easy storage.

• Long enough to be used for other exercises like the dumbbell chest press.

Three Hip Thrust Bench Exercises You Might Not Have Thought Of

Staggered Stance Barbell Hip Thrust

• Place your upper back on the edge of the front-top faces of the hip thrust bench, with a Barbell secured across your hips and one foot an extended arm distance away with knees bent and the sole flat on the floor, with your other foot cocked back behind it for support.

• Drive through your front foot, explosively pushing the bar to the sky, until your hips are fully locked out by squeezing your bum.

• Slowly lower down until your bum is touching the floor.

• Swap the front foot and repeat the same number of reps on each side to complete your set.

The staggered stance helps to bridge the large gap between bilateral and unilateral loading, allowing you to load heavily through one limb at a time, without being limited by your single leg stability, the perfect addition to a programme already utilising unilateral and bilateral exercises.

Traditional Barbell Hip Thrust

• Place your upper back on the edge of the front-top faces of the hip thrust bench, with a barbell secured across your hips and your feet an extended arm distance away with knees bent and the soles flat on the floor.

• Drive through your heels, explosively pushing the bar to the sky, until your hips are fully locked out by squeezing your bum.

• Slowly lower down until your bum is touching the floor to complete the rep.

The traditional barbell hip thrust’s bilateral set-up allows you to focus on lifting the most weight possible due to the smaller demand for stability, making it perfect for maximal strength gains.

Single Leg Banded Hip Thrust

• Place your upper back on the edge of the front-top faces of the hip thrust bench, and one foot (working side) an extended arm distance away with knees bent and the sole flat on the floor,

• Secure a Hip Thrust Plates over your hips and either side of the band looped under the working foot.

• Raise your other leg off the floor, with the corresponding knee tucked towards your chest, out of the way.

• Drive through the foot planted on the floor, explosively pushing your hips to the sky, until your hips are fully locked out by squeezing your bum.

• Slowly lower down until your bum is touching the floor.

• Swap the foot planted on the floor and repeat the same number of reps on each side to complete your set.

The banded variable resistance increases the emphasis on the top portion of the exercise, more closely aligning with the goal of the exercise, which is to target the glute in a shortened range of motion i.e. hip extension

The hip thrust bench is an essential purchase for anyone who is a sucker for a hip thrust or anyone looking to grow their glutes. It gives you the confidence to lift heavier than before and get more out of your glute training, whilst also being a great tool for other exercises, like the reverse fly or dumbbell chest press. Be sure to add one to your basket and reap the benefits.

Hip Thrust Plate Benefits

The hip thrust plate are specialised bumper plates with a greater diameter than a typical bumper plate, making it perfect for hip thrusts. These are great for those looking to build their glutes without the hassle that usually comes with setting up for hip thrusts…

• The oversized plates increase the height of the bar, giving you more space to comfortably get under the bar, making it ideal for using a bar pad without having to squeeze into position or use extra equipment to elevate the plates.

• If you have just one pair of oversized plates, you can raise the height of the bar but continue to load the bar heavier with your normal weighted plates available, with the additional benefit of your regular plates sliding on and off with ease.

Written by guest author Ewan Hammond.

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Tags: Equipment > Benches ; Equipment > Bars & Weight Plates ; Exercise Type > Strength