The hip thrust is an effective exercise for those who want a strengthened and toned body. It targets the hamstrings and glutes and helps in correct extension mechanics of the hip.
But first, we need to know how it works? And why is it important? Muscle strength is required while performing a task, exercising helps to improve muscle strength and tone simultaneously.
The hip thrust is the right exercise to improve lower body muscles including the gluteus Maximus, gluteus minimus, and gluteus medius. It also helps in strengthening quadriceps, hip adductors, and core muscles.
This article will suggest 5 Hip thrust alternatives at home that will help to get a better body without going to the gym.
5 Hip thrust Alternatives At Home.
The following exercises will give a similar burn to targeted muscles just like the hip thrust. For getting the best results one should place their body in a safe and right position as it helps to activate the muscles fast. The key tip is to keep the weight in heels and manage the spine in a neutral manner.
1. Donkey kicks
Place your body on the floor, hands should be kept under shoulders and knees under hips. The next step is to kick back. Squeezing the glutes is necessary. Now lower the legs and do it in a repeated manner. Switching the legs is necessary for better results.
Benefits: Strengths in the lower back, strengthening glute muscles, toned body.
2. Kettlebell swings:
Required equipment: Kettlebell
Keep feet wide apart and stand behind the kettlebell. Bend down and grab the handle of the kettlebell with an overhand grip. Lift and pull it back between the legs now pull it upward. Then swing it downward. Let your body follow the motion. Repeat this and drive the hips forward for the next swing. Give attention to hip extension, hamstring, and glute while performing this.
Benefits: It not only strengthens the glute muscle but also good cardio and improves flexibility.
3. Squat:
Stand with legs wide apart and keep arms down. Then bend the knees and lift the arm in front. Push the hips back. Keep hips parallel to the ground then push back. Keeping the body weight in the heels is necessary. Focusing on the controlled and right form is important to get effective results. For beginners 12 reps and 3 sets are fine. One can add weights for the higher level.
Benefits: it targets the backside of the body, and strengthens and shapes it.
4. Reverse leg lift:
Lie straight on the floor facing the ground. Slowly lift the right leg up and raise it as high as possible. Try to keep the butt square to the ground. Keep the ankles flexible. Then slowly lower the leg down and do the same with the left leg. Doing it in a repeated manner is necessary for effective performance. 12 reps will work well for the beginners in 3 sets.
Benefits: It helps to strengthen the glute muscles and also contributes to better flexibility.
5. Crusty squat:
Begin this with shoulder feet-width apart. Keep your arms down. Then bend the knees slightly while bending the knees, keep the right leg back from the left leg. It should be in curtsy motion. After then come back to the normal standing position. Now switch the legs. Bend the knee and put the left leg behind the right leg. Then come back to the normal position. Repeat this. Keep the pressure on the hips. Lower the squats as much as you can for the best results. Keep switching the legs and start with 12 reps for each leg.
Benefits: It is very beneficial for the outer glute muscle and gluteus medius.
Wrapping It Up
It is important to do exercises that strengthen the glute muscles. Hip thrust alternatives at home are the best way to burn calories without purchasing any equipment. It makes the body toned and helps to reduce the extra fat from the lower back too.
Hip thrust give the benefit to work on your body without caring much about altering the daily routine. It can be performed at a specific time in a day. Following all the instructions correctly, one can get the right results.
