Hip Thrust Strength Journey
12 weeks · 3 hip thrust days + 1 upper-body day
Lift heavier. A 12-week plan for a stronger hip thrust and stronger glutes.
Make your hip thrust stronger.
Three hip thrust days a week, each with its own focus, plus one upper-body day. Planned lighter weeks keep you fresh for a final strength test.
The Goal
A stronger, more confident hip thrust with a better lockout.
Made For
Women who already know the hip thrust, can do it pain-free and have a barbell, Smith machine or hip thrust machine.
Not For
Complete beginners or anyone who feels hip, knee or back pain during the lift.
Key Benefits / What Is Included:
3 hip thrust days a week
Heavy, volume and reps days
Planned lighter weeks
Clear guidance on adding weight
Final strength test in Week 12
Journey Structure:
Weeks 1–4
Strength Foundation
Build your base and nail your technique.
Weeks 5–8
Strength Development
Add weight and volume.
Weeks 9–12
Strength Peak
Peak your strength and test it.
Equipment Needed:
Gym
Barbell, Smith machine or hip thrust machine
Bench
Home
Barbell and weight plates
Bench or stable elevated surface
Hip thrust pad
Exercise mat
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Annual FLEXED Pro
$490.00
/year
Billed annually
Monthly FLEXED Pro
$49.00
/month
Billed monthly