When it comes to building strong glutes, hip thrusts are a popular exercise that many people swear by. However, not everyone has access to a bench to perform this exercise. Fortunately, there are several variations of the hip thrust that you can do without a bench. In this article, we'll explore some of the best hip thrusts no bench options that you can add to your workout routine.
The Basic Hip Thrust
If you don't have a bench, you can still do the basic hip thrust by lying on the floor with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top of the movement, and then lower your hips back down to the starting position. Repeat for several reps.
Single Leg Hip Thrust
The single leg hip thrust is another great option for building strong glutes without a bench. Start by lying on your back with one foot on the ground and the other leg extended straight up towards the ceiling. Lift your hips up towards the ceiling, squeezing your glutes at the top of the movement, and then lower your hips back down to the starting position. Repeat for several reps before switching to the other leg.
Glute Bridge
The glute bridge is a simple yet effective exercise that can be done without a bench. Start by lying on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top of the movement, and then lower your hips back down to the starting position. Repeat for several reps.
Band-Resisted Hip Thrust
If you want to add some resistance to your hip thrusts without a bench, try the band-resisted hip thrust. Place a resistance band around your thighs, just above your knees, and then perform the basic hip thrust as described above. The band will add extra resistance, making the exercise more challenging.
Weighted Hip Thrust
If you have access to a dumbbell or kettlebell, you can add some weight to your hip thrusts for an extra challenge. Hold the weight on your hips as you perform the basic hip thrust or any of the other variations mentioned above.
Benefits of Hip Thrusts
Now that you know some of the best hip thrusts no bench options, let's take a look at some of the benefits of including hip thrusts in your workout routine:
- Builds strong glutes: Hip thrusts are one of the most effective exercises for building strong, toned glutes.
- Improves posture: Strong glutes help to improve posture and reduce the risk of lower back pain.
- Increases speed and power: Strong glutes are essential for sprinting, jumping, and other explosive movements.
- Improves overall athleticism: Hip thrusts can help to improve overall athleticism by building strength and power in the lower body.
Conclusion
Whether you have access to a bench or not, there are plenty of hip thrusts no bench options that you can add to your workout routine. From the basic hip thrust to the single leg hip thrust and beyond, these exercises are sure to help you build strong, toned glutes and improve your overall athleticism.