Glutes
Landmine Hip Thrust
The Landmine Hip Thrust is a strength exercise with a landmine for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 50%, gluteus medius 10% and hamstrings (biceps femoris) 10%.
How to do it
- Place a flat bench side-on and set a landmine so the loaded end of the bar can rest across your hips.
- Sit with your upper back against the bench and position the padded end of the bar over your hip crease.
- Set your feet flat, hip-width apart, and hold the sleeve steady with both hands.
- Drive through your heels and raise your hips until your torso and thighs form a straight line.
- Squeeze the glutes at the top, then lower your hips under control until they nearly touch the floor.
Tips
- Keep the bar centred on your hips so the load stays even on both sides.
- Use a pad or folded towel between the sleeve and your hips.
Common mistakes
- Letting the bar slide off-centre during the set.
- Arching the lower back at the top.
- Letting the knees cave inward.
Muscles worked by the Landmine Hip Thrust
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Hip extension against a load on the hips with the knees bent: glute max peaks at lockout, the bent knee keeps the hamstrings short so they only assist.
Landmine Hip Thrust alternatives
Different equipment
Easier
No equipment
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Landmine Hip Thrust work?
Mainly the gluteus maximus. The gluteus medius and hamstrings (biceps femoris) assist.
Is the Landmine Hip Thrust good for beginners?
The Landmine Hip Thrust is rated intermediate. If you are new, learn the Dumbbell Glute Bridge first and build up from there.
What is a good alternative to the Landmine Hip Thrust?
For example the Cable Hip Thrust, Dumbbell Hip Thrust and Hip Thrust. They train mostly the same muscles, some with different equipment.
Sources
- Contreras et al. 2015, J Appl Biomech 31(6):452-458 (hip thrust vs back squat)
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