Tip: Hip Thrust Progressions

The hip thrust is one of the best glute-builders around, and there are many variations of it. Here's how to progress them right.

You probably already know the value of hip thrust variations, but here's how to put them together into a logical progression.

Note that in the video, a small dumbbell is placed on the side of the non-weight bearing leg – the elevated leg – for the one-leg hip thrust. If you're using a light dumbbell, 15 pounds or less, you can place it on either side. However, if you're using a bigger dumbbell, 20 pounds or more, it's best to place the dumbbell on the weight-bearing side.