StrengthHip Thrust Specialization
A 50-minute advanced glute block for women built around the hip thrust. KAS glute bridges at five sets of five load the top of the movement heavily, 45-degree hyperextensions and band leg curls cover the hamstrings, and bench squats finish with 15 reps.
Hip Thrust Specialization at a glance
- Level
- Advanced
- Duration
- 50 minutes
- Exercises
- 4
- Estimated burn
- ~420 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Glutes, Hamstrings
- Category
- Strength
- Made for
- Women
- Price
- Free
4 exercises in Hip Thrust Specialization
- 1Barbell KAS Glute Bridge5 × 5
- 245 degree hyperextension (arms in front of chest)4 × 10
- 3Band Standing Leg Curl4 × 10
- 3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Hip Thrust Specialization
The KAS bridge lives in the top half of the range: keep the ribs down and the chin tucked, and never hyperextend the low back to fake height. Two minutes of rest on the fives. Add weight before reps — this is a strength block for the glutes, not a burn session.
Hip Thrust Specialization — questions
How long does Hip Thrust Specialization take?
About 50 minutes from the first set to the last. The session contains 4 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Hip Thrust Specialization?
Barbell and plates. The session is built around Barbell KAS Glute Bridge, 45 degree hyperextension (arms in front of chest), Band Standing Leg Curl and more, and every exercise comes with a demo video in the GymiaFit app.
Is Hip Thrust Specialization suitable for beginners?
Hip Thrust Specialization is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Hip Thrust Specialization work?
Glutes, Hamstrings. 4 exercises, starting with Barbell KAS Glute Bridge, 45 degree hyperextension (arms in front of chest), Band Standing Leg Curl.
Is Hip Thrust Specialization free?
Yes. Hip Thrust Specialization is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Hip Thrust Specialization into the GymiaFit app — free, no account tricks, no paywall.
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