Mireille's Journey To Health


Creative Inspiration For A Weighted At-Home Hip Thrust

Creative Inspiration For A Weighted At Home Hip Thrust

Creative Inspiration For A Weighted At Home Hip Thrust

I feel a little goofy posting this.  I almost didn’t.  The more I thought about it, the more valuable and less goofy I’m realizing it actually is.  When you workout at home, unless you are extremely well off, you don’t have access to all of the same equipment as someone who is able to workout at the gym.  You have to work with what you have, and sometimes think outside the box in order to do some different exercises.

Bret Contreras is the glute guy.  Truly.  He has an entire blog dedicated to proper glute training.  It’s absolutely amazing.  He is extremely knowledgeable about glute training, and he actually invented the hip thruster.  I follow him on Facebook, and he is constantly posting about how weighted hip thrusts are great for activating and building your glutes.

At this point in my life, I can’t afford to buy a hip thruster.  I wish I could, but I just can’t.  Reality is reality, whether I like it or not.  Well, I still want to activate and build my glutes.  My stubborn, creative self came up with this concept one day, and believe me, you feel your glutes burn.  It looks a little bit silly in the picture.  Probably more so in person.  However, let me break it down, and I think it wont seem as silly to you.

I have 3 resistance bands.  I put 2 around my hips, and one around my knees.  From there, I used the heaviest dumbbells I had (two 25lbs) and placed them inside the bands that I had around my hips. The bands pulled my hips towards the floor, giving me a lot more resistance as I’d slowly thrust my hips up, squeezing my glutes.  Occasionally, the dumbbell would lift slightly off the floor, but that was just fine.

Now, I know your at home gym is probably equipped differently than mine.  I’m sharing this example of what I did in order to be able to do weighted hip thrusts at home to help stimulate your creative juices.  This applies to any exercise you don’t have the usual equipment for you.  Look at what you do have, and see what you can come up with.  Remember, safety first.  You don’t want to get hurt.


2 comments on “Creative Inspiration For A Weighted At-Home Hip Thrust

  1. Sarah
    February 8, 2016

    I was looking for something like this! Thank you so much for posting how you do it!

    Liked by 1 person

    • mireillesjourneytohealth
      February 15, 2016

      Oh, I am so glad! Sometimes, I feel a little silly with all of my improvisations, but it’s amazing what my creativity has allowed me to do with my home gym. The sky really is the limit!


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