A client of mine recently told me something funny. She said, “I thought I was good at hip thrusts… until I actually tried to get strong at them.”
We both laughed—but it’s a common story.
It’s one thing to do hip thrusts. It’s another thing to get stronger at them.
If you’ve been doing hip thrusts for a while but don’t feel like you’re getting stronger, here are 3 tips that actually help increase your hip thrust strength:
1. Do them first.
Start your workout with hip thrusts. When you’re fresh, you’ll have more energy and power to give.
That means better effort, better reps, and better results.
2. Practice the movement more often.
No, you don’t need to turn every set into a battle.
But doing hip thrusts a few times a week, practicing the movement, helps you improve your technique.
Better form can lead to more strength.
3. Train for strength at least once a week.
One day per week, keep the reps low and the weights heavy.
Think 3–5 reps for 3–5 sets. Like:
– 3 sets of 5
– 4 sets of 4
– 5 sets of 3
Then, on other days, go a bit lighter and do more reps. That way, you can give your hips a break from the heavy barbell, and even switching to single leg can be a great option also.
Keep it simple. Stick to those three tips, and your hip thrust strength will start to grow.
By the way, here are 3 more ways I can help you improve your strength, physique and gym confidence:
1. Grab a free copy of my new book – Lower Body Workouts for Women
If you’ve been doing random exercises at the gym without a plan, this is for you. Steal one of my favourite workout templates to build strong and toned legs! Click here to grab your free copy.
2. Join Our Strong Not Skinny Program
I’m putting together a new Strong Not Skinny group at the end of this month… stay tuned for details. If you’d like me to create a brand-new strength program for you each month so you can build strength and muscle, join our WAITLIST HERE, and I’ll give you first access before spots open to the public.
3. Learn more tips and tricks on any one of my socials below:
