Hip Thrust Belt: Utility, Exercises, and How to Choose

8 min
Amidst the countless inventions shaping our world daily, many remain undiscovered, leading to missed exciting opportunities. If we narrow our focus to the realm of sports machines, a treasure trove of innovation is found. And the hip thrust belt is one of these amazing inventions. This creative piece of equipment is especially useful for enthusiasts of hip thrusts, a well-known exercise that improves one's workout while strengthening and shaping the glutes. We explore the use of hip thrust belts in our in-depth guide, looking at their advantages and disadvantages, helping you choose the ideal one, and recommending the workouts that will maximize its effects. We also answer frequently asked questions about exercises to amplify its benefits. Additionally, we address common queries related to these ingenious belts. Join us on this exploration!
hip thrust belt

Is It Useful to Wear a Belt for Hip Thrusts?


Before delving into the particulars of hip thrust belts, let’s tackle the essential question: Is using a belt during hip thrusts useful? Without a doubt, the answer is yes! A hip thrust belt may improve your hip thrusting experience in several ways. Here are some of the benefits:

Pros of Hip Thrust Belts

  • Stability and Support: Hip thrust belts offer stability and support by securing your hips during the exercise. This support allows you to lift heavier weights and maintain proper form, reducing the risk of injury.
  • Increased Comfort: Many hip thrust belts feature a padded design that provides extra comfort during the exercise, reducing discomfort and potential bruising when the barbell rests directly on your hips.
  • Focus on Glutes: With the assistance of a belt, you can concentrate more on activating your glutes and less on stabilizing the barbell or weights. This can lead to better muscle engagement and growth.
  • Progressive Overload: Using a hip thrust belt can help you implement the principle of progressive overload, allowing for a gradual increase in your lifting weight and achieving greater results.

Cons of Hip Thrust Belts

While hip thrust belts offer numerous benefits, it is also important to consider potential drawbacks that may not suit everyone.

  • Cost: A hip thrust belt of high-quality might be expensive and out of reach for some people. However, the investment may be worthwhile if you’re serious about your glute training.
  • Dependency: Some individuals worry that relying too heavily on a belt may lead to dependence on it for proper form. It’s crucial to use the belt as a tool to enhance your performance, not as a crutch.

As you may know,, the thrust belt comes in a variety of designs, materials, and sizes. Choosing the right option is vital to getting the desired results and avoiding hassles. Here are some tips you can greatly benefit from.

How to Choose the Right Hip Thrust Belt?


Selecting the right hip thrust belt is crucial for a comfortable and effective workout. You need to choose the best product that suits your needs from all perspectives. Here are some factors to consider when making your choice:

  • Belt Material

Look for a belt made from high-quality, durable materials such as neoprene or leather. These materials provide the necessary support and longevity. Also, they are comfortable to wear and can provide a good and relaxed sense.

  • Size and Adjustability

Ensure the belt is adjustable and comes in various sizes to accommodate different body types. A secure fit is essential for optimal performance.

  • Padding

Choose a belt with ample padding to protect your hips from discomfort and pressure. The padding should be firm enough to provide support but not too thick to interfere with your range of motion.

  • Buckle or Velcro Closure

Some belts have buckles, while others use Velcro for closure. Both options can be effective, so choose the one that you find most convenient and suitable for you.

  • Price and Warranty

Consider your budget when selecting a belt, but remember that quality is key. Check if the manufacturer offers a warranty to ensure your investment is protected.

Our Selection of Hip Thrust Belts


To help you get started, here are three top-notch hip thrust belts that have received rave reviews from fitness enthusiasts:

  1. LivePro Dip Belt Pull-Up Belt

  • Material: A combination of PU material and a polyester
  • Size: 90cm in length and 18.5cm wide
  • Padding: Thick and tight polyester lining
  • Closure: Fixed by Velcro
  • Price: 123 AED
  • Warranty: 1 or 2 years depending on the manufacturer

The LivePro Dip Belt is known for its exceptional durability and comfortable design. The front is made of PU material, while the interior is lined with polyester, giving the design a sleek, light feel.

  1. Hip Bridge Belt for Dumbbells & Kettlebells

  • Material: Nylon, Stainless Steel, Neoprene
  • Size: It comes with a new adjustable length fixation strap
  • Padding: Specially designed with a belt to protect the waist
  • Closure: Hook and Loop
  • Price: 159 AED
  • Warranty: /

The Fitcozi Hip Bridge Belt offers a durable and effective solution for hip thrusts, squats, and other exercises, supporting up to 150 pounds per side, making it a valuable investment for home gym enthusiasts.

  1. PRITZKER Resistance Bands

  • Material: Natural Rubber
  • Size: It comes in a convenient and portable size.
  • Padding: Ample padding
  • Closure: Easy-to-use closure system
  • Price: 40 AED
  • Warranty: /

PRITZKER Resistance Bands offer a cost-effective solution for shaping and toning the body at an affordable price.

How to Use a Hip Thrust Belt Correctly?


Properly using a hip thrust belt maximizes its benefits and ensures a safe and effective workout. Here’s a step-by-step guide for proper execution:

Step-by-Step Correct Execution Process

  • Select the Appropriate Weight: Load the barbell or select your preferred weights for the exercise. Start with a weight that challenges you but allows for proper form.
  • Position the Belt: Place the hip thrust belt around your hips and secure it firmly. Ensure the padding is centered on your hips for comfort.
  • Sit on the Ground: Sit on the ground with your back against a bench or box. Your knees should be bent at a 90-degree angle, and your feet should be flat on the floor, shoulder-width apart.
  • Position the Barbell: Roll the barbell over your legs and position it across your hips, just below the belt.
  • Engage Your Core: Before you lift the barbell, engage your core and glutes. This will help stabilize your spine and protect your lower back.
  • Lift the Barbell: Push through your heels and drive your hips upward, lifting the barbell until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top of the movement.
  • Lower the Barbell: Lower the barbell back down to the starting position with control, maintaining proper form.
  • Repeat: Perform your desired number of repetitions, focusing on proper form and muscle engagement.

Common Mistakes


If this is your first time using the thrust belt, you’re likely to make some mistakes but don’t worry about it. Here are some common mistakes you can avoid to ensure a safe and effective hip thrust workout:

  • Rushing Through Repetitions: Don’t rush through the exercise; perform each repetition with control and focus on the mind-muscle connection.
  • Neglecting Core Engagement: Failing to engage your core can lead to lower back strain. Always brace your core before lifting.
  • Overarching the Lower Back: Keep your lower back in a neutral position to prevent excessive arching, which can lead to discomfort and injury.

Now that you’re aware of common mistakes to avoid, let’s dive further into the top exercises to perform with a hip thrust belt for effectively targeting your glutes.

Best Exercises to Do with a Hip Thrust Belt


Hip thrust belts are versatile and can be used for various glute-focused exercises. Here are three effective exercises to supercharge your glute workout:

  1. Barbell Hip Thrust

The classic barbell hip thrust is an excellent exercise to isolate and strengthen the glutes.



  • Follow the correct execution steps outlined above, incorporating the hip thrust belt for maximum effectiveness.
  • Focus on driving your hips upward, squeezing your glutes at the movement’s top.
  1. Cable Pull-Through

The cable pull-through is a great alternative that also targets the glutes.



  • Attach a rope handle to a cable machine.
  • Secure the hip thrust belt around your waist and face away from the machine.
  • Hinge at the hips, keeping your back straight, and push your hips forward as you stand upright. Squeeze your glutes at the top.
  1. Bulgarian Split Squat

The Bulgarian split squat with a hip thrust belt adds an extra challenge and targets the glutes and quads.



  • Place one foot behind you on a bench or step.
  • Secure the hip thrust belt around your waist and hold a dumbbell in each hand.
  • Lower your body into a squat position, keeping your back straight.
  • Push through the heel of your front foot to stand back up.

Incorporating these exercises into your routine with a hip thrust belt can help you achieve well-rounded glute development.

Your Questions Related to Hip Thrust Belts


Now let’s address some common questions related to hip thrust belts and the practice itself.

Is Hip Thrust an Exercise for Men?


Absolutely! Hip thrusts are effective for both men and women, targeting the glutes, a major muscle group that contributes to improved strength and aesthetics.


Can I Increase My Testosterone Level with Hip Thrusts?


While hip thrusts can increase testosterone levels temporarily due to their compound nature and heavy load, the effect is not substantial for long-term testosterone improvement. It’s important to remember that testosterone levels are influenced by various factors, including genetics, nutrition, and overall exercise regimen.


Why Should I Add Weight While Doing Hip Thrusts?


Adding weight to your hip thrusts is crucial for progressive overload, a fundamental principle of muscle growth. By gradually increasing the weight you lift, you challenge your muscles to adapt and grow stronger over time.

How to Better Feel My Glutes with Hip Thrusts?


To better engage your glutes during hip thrusts, focus on squeezing your glutes at the top of the movement. You can also try experimenting with foot placement, and stance width, and using mind-muscle connection techniques to enhance your glute activation.

Final words:


In conclusion, a hip thrust belt can be a valuable tool to enhance your glute workout by providing support, comfort, and stability. When used correctly, it can help you achieve better results and reduce the risk of injury. Whether you’re a man or a woman, hip thrusts can be a powerful addition to your fitness regimen, aiding in sculpting stronger and more defined glutes.

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