The hip thrust is one of the most effective exercises for building strong, powerful glutes. With the NordBench, you can scale the movement across six progressive levels, helping you get the most out of every rep, no matter your fitness level.
Level 1: Isometric Holds
Start by mastering the basics with an isometric hold.
How it works: Hold the top position of the hip thrust, keeping your glutes engaged.
Why it’s effective: This helps you build awareness and strength in your glutes while focusing on maintaining proper alignment. Gradually increase your hold time to make it more challenging.
Level 2: Double-Leg Hip Thrusts
Once you’ve mastered isometric holds, move to a traditional double-leg hip thrust.
How it works: Perform the full range of motion with both feet on the NordBench.
Why it’s effective: This introduces the movement pattern, engaging your glutes dynamically while still maintaining a stable, controlled position.
Level 3: Single-Leg Hip Thrusts
Progress to single-leg hip thrusts for an additional challenge.
How it works: Perform the hip thrust on one leg while keeping the other elevated.
Why it’s effective: This isolates each glute, improving strength imbalances and stability.
Level 4: Banded Hip Thrusts
Add resistance with a band to activate your glutes even more.
How it works: Loop a resistance band around your hips and secure it to the NordBench.
Why it’s effective: The band provides dynamic resistance, challenging your glutes most at the top of the movement where they are strongest.
Level 5: Weighted Hip Thrusts
Time to load up for serious gains.
How it works: Place a barbell, dumbbell, or kettlebell across your hips while performing the movement.
Why it’s effective: Adding weight maximizes strength and hypertrophy, pushing your glutes to grow stronger and more powerful.
Level 6: Single-Leg Weighted Hip Thrusts
Combine single-leg work with added resistance for the ultimate challenge.
How it works: Perform the single-leg hip thrust while holding a dumbbell or kettlebell.
Why it’s effective: This combines unilateral strength training with increased load, targeting your glutes like never before.
Why Hip Thrust Progressions Matter
Strong glutes don’t just look great—they’re essential for athletic performance, lower body strength, and injury prevention. With these six progressions, you can safely scale the hip thrust to match your current fitness level and keep challenging yourself as you improve.
Whether you're a beginner mastering isometric holds or an advanced lifter crushing single-leg weighted thrusts, the NordBench is designed to support every step of your glute training journey.
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