As a superset of hip thrusts, there are a few workouts you can do.
Maximizing the glute accessory muscles’ strengths would be “important” to producing a more strong hip thrust.
Only be sure you choose movements that work the quads, hamstrings, hip flexors, hip abductors and adductors, and lower back in addition to the glutes.
The capacity to move from one exercise to another is needed when looking for the right exercise to superset with a hip thrust.
You may do something using a barbell, dumbbells, or even your own bodyweight at home or in the gym.
Squats, sit-ups, chest presses, and triceps stretches are also drills that can be superimposed with a hip thrust.
A clam, crunch, or lunge are certain at-home hip thrust alternatives.
Use the list below as a starting point for movements that you should do in conjunction with hip thrusts.
- 1 Exercises to Superset with Hip Thrusts
- 2 Frequently Asked Questions
- 3 Conclusion
Exercises to Superset with Hip Thrusts
1- Chest Press
The chest press is the first exercise to superset hip thrusts.
It’s easy to go from a bench to a chest press while you’re doing hip thrusts on a bench. What you have to do is switch the barbell or dumbbells from over your hips to over your knees.
This is an excellent superset since it requires no rest and incorporates a high-intensity component into the exercise.
2- Sit-Up to Shoulder Press
A sit-up to shoulder press is the next movement you can do with hip thrusts.
In a simple movement, you will quickly switch from working your glutes to working your stomach and shoulders.
To make the move easier, do this exercise with dumbbells.
3- Goblet Squats
Try the goblet squat if you’re looking for another workout that’s fast to combine with hip thrusts.
With only a single dumbbell, it’s simple to move from one workout to the next with little to no rest.
A goblet squat is a perfect accessory exercise for glute growth.
4- Hang Cleans
The hang clean is a perfect transfer move while you’re doing your hip thrusts with a barbell.
You can immediately be starting your hang cleans after laying on the ground or on a bench.
Hang cleans will work your glutes, quads, elbows, and back in addition to your glutes and quads.
5- Triceps Dips
Triceps dips or triceps stretches are both excellent drills to do in conjunction with the hip thrust.
Simply place your hands on the bench’s edge or the deck, hitch your hips high in the air, and do triceps dips.
The skull crusher and triceps kickback are two more triceps movements to try.
6- Reverse Lunges
The reverse lunge is an excellent movement to combine with the hip thrust since it works your glutes, inner thighs, quads, and hamstrings.
Lunges are a perfect exercise to superset with the hip thrust so they isolate the glutes.
The broken squat, curtsy lunge and side lunge are few more lunge variations.
Clams are a perfect way to work the inner and outer thighs while increasing hip versatility.
And you can simply transform your body to move from one workout to the next, they’re a decent exercise to superset with hip thrusts at home.
Simply lie down on your side, bend your knees, and raise your top knee as far as possible.
8- Side Leg Raises
The side leg lift is another exercise that goes along with the hip thrust.
This exercise would also strengthen your gluteus medius and secure your knees.
This is a great exercise to do in conjunction with the hip thrust.
9- Sumo Deadlifts
Deadlifts and sumo deadlifts are good leg movements that go along with hip thrusts since they have a full leg workout.
The sumo deadlift emphasizes the inner thighs while still working the quads and hamstrings.
Sumo deadlifts are an excellent accessory movement for the hip push.
10- Donkey Kicks
The donkey kick is the last exercise on my chart of hip thrust supersets.
This exercise would mainly hit the glutes, similar to the hip push.
Donkey kicks enable you to easily move from one workout to the next by just using your body weight.
Another exercise that may be used in conjunction with hip thrusts:
- Ab Rollouts.
- Pushup Jacks.
- Frog Jumps.
- Hamstring Curls.
- Reverse Flies.
- Bicep Curls.
- Power Clean.
Frequently Asked Questions
Why hip thrusts are bad?
When you do a non-functional action like the hip push, you shorten the muscle through several joints. This makes for so much slack, which may induce muscle cramping. Unless you order it to do so, your body will never encourage you to be in this role. The ankles and knees are affected by the massive calf muscles.
Is it OK to superset every workout?
Supersets can help you complete your workouts quicker, but that’s about all they have to do. They aren’t much stronger for muscle building than standard sets, and when done poorly (as most people do), they simply hinder improvement by making it more difficult to gradually overload the muscles.
If you know your fitness objectives, the muscles you’re hitting, and how each exercise moves from one to the next, finding the right exercise to combine with a hip thrust is easy. Superset squats, lunges, donkey punches, clams, and side leg lifts while you’re mostly hitting the glutes. Mix with any of the other drills, such as the chest press and triceps stretch, for a full-body workout. It all depends on how you structure your work, how effective you want to be, and the milestones you want to achieve during that exercise schedule.