Hip thrusts are one of my absolute favorite glute exercises to perform in order to maximally target and grow the glute muscles. While it is important to perform progressive overload (adding weight over time to gain strength) on a weekly or every-two-week basis, sometimes I also like to incorporate a progressive load variation to my hip thrust set during one session. By increasing and decreasing weight, you are targeting multiple benefits of the hip thrust: lower weight with help with the endurance and stability in your glutes, while the heavier weight will help increase the size of the muscles over time. You can perform this set on its own or add it as a finisher to your normal rep number.

Subscribe to Kiera on of.com/kierasuz