The humble hip thrust is one of the best exercises to strengthen your hips, glutes and quads. If the goal is to pump up these powerhouse muscles, this is also one of the best glute exercises to build muscle in your backside.
You can use kettlebells, one of the best adjustable dumbbells, barbells or resistance bands to do the exercise. My favorite is the barbell hip thrust, as you can pack on the most weight, but it’s also famously the hardest to master. Whichever thrust exercise variation you choose, holding a weight at your hips and performing the hip extension action strengthens your gluteus maximus, hip flexors, quads and more, and helps develop muscle.
