butterfly hip thrusts

bum exercises

The butterfly hip thrust is another hip thrust variation to add to your glute workouts.

It goes without saying; the more glute exercise variations you add to your routine, the better. Especially if you’re struggling to grow your glutes.

How to perform butterfly hip thrusts

Start laying back on the floor with your feet together and your knees pointed outwards, creating a diamond shape with your legs.

From there; brace your core and drive the weight up through your hips in a single controlled and explosive movement. Squeeze your glutes at the top, before lowering your hips back down to start position.

Once you are comfortable with this variation; make things harder by placing a barbell across your lap, resting it just above your hips.

Go for reps.

Use a pad or a flexible mat if the barbell position is uncomfortable.

Butterfly hip thrusts: Common mistakes to avoid

Be sure to keep your core tight throughout to avoid putting unnecessary pressure on your lower back.

It should be noted that if you are performing your butterfly hip thrusts with incorrect form, it is likely that you will poorly engage the intended muscle groups, which in turn will hinder your gains and/or result in injury.

Always keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure targeted results.

Reps and sets

In addition to your butterfly hip thrusts, you should also consider your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and of course, your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. For the purpose of laying a solid foundation to build upon; don’t over complicate things. The most important thing is to get started, the rest will come with experience.

On the other hand, more advanced lifters should consider their current strength and goals first. From there; you can choose the appropriate rep/set range to work with.