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It’s no secret that big, toned butts are in. Gone are the days where a flat, pancake rear end gets any media attention. Which, by the way, I’m curious why that was ever in? Anyway, I digress, because I am thrilled that curves and muscle are what’s “in” for women these days.

If you’re someone who’s been working on your fitness and trying to grow, tone, and shape your glutes, you may be familiar with the epic struggle that comes with hip thrusts. While hip thrusts are one of the best exercises you can do to target your glutes, they’re also notoriously a pain in the butt (no pun intended) to perform, especially when you want to increase your weight.

I was recently chatting with some ladies in an online group and a few of them brought up BootySprout, questioning whether or not they should purchase it to help with their hip thrusts. This sent me down a rabbit hole of figuring out what the BootySprout is and whether or not it’s worth it.

What Are Hip Thrusts And Why Are They Important?

Hip thrusts, also known as hip thrusters, glute bridges, weighted glute bridges, etc., are a form of a glute bridge that’s performed using a weight such as a barbell, kettlebell, or dumbbell(s). 

This movement is performed with your feet planted on the ground and your body lifted off the floor, usually with your mid to upper back resting on a bench or other surface with the weight placed across the front of your hips. Once in position, you thrust your glutes and hips upwards, working against the weight and squeezing your muscles to work your glutes from multiple angles.

Hip thrusters are an effective way to improve your hip extension by engaging both your hamstrings and your gluteal muscle groups. When in a flexed position, your hips are extended with your hips are lower than or behind your shoulders and knees. Once fully extended, your hips, shoulders, and knees are all in alignment.

What Muscles Are Worked With Hip Thrusters?

  • Gluteus - Maximus and medius
  • Hamstrings
  • Quads
  • Core
  • Hip adductors 

What Are The Benefits?

Aside from the fact that you’ll get a nice perky, lifted backside, glute bridges also promote better posture, a stronger posterior chain, increased explosiveness, faster speed, and other athletic abilities. 

Additionally, glute strength is linked to the stabilization of your core, pelvis, and entire lower body. When your glutes are weak, you’re at a higher risk of knee, back, and hip pain as well as for injuries involving trips and falls, which is highly important particularly as we age.

What is BootySprout? (My Review)

BootySprout is a simple piece of fitness equipment that’s meant to make hip-thrusting convenient, safe, comfortable, and effective. Using high resistance, BootySprout is able to replace your need for loading heavy, bulky weights onto your hips to perform a hip thrust motion by using heavy resistance bands that are both safer and more comfortable.

BootySprout sells like hot cakes and usually gets sold out, so if you're serious about getting it, then click the link below now to get one before others scoop them up!

The brand designed its product with several goals in mind:

1. To be effective

BootySprout understands the booty-toning power of hip thrusts but also knows how a traditional setup can be cumbersome and dangerous. To make the movement safer and more effective, they equip their thruster with 135 lbs of resistance plus, you can purchase additional bands to add even more to your thrust as you build up your strength. With BootySprout, you can safely use up to 450 lbs of resistance! Try to accomplish that with a barbell.

2. To be easy to use

Traditional weighted hip thrusts take a lot of time, energy, and creativity to set up properly and effectively, both before and between your sets. BootySprout eliminates this hassle by allowing you to simply open it up, strap in, and get to work on those buns.

3. Convenient

What’s worse than clunky fitness equipment lying around the house with nowhere to put it? BootySprout is collapsible and weighs just 22 lbs so you can easily fold it up and tuck it away virtually anywhere.

4. Safely

In order to really grow your glutes, you need to progressively overload the muscles. This is difficult to do when you start getting to the point where you need really heavy weights. Additionally, placing heavy weights on your lap can very dangerous. BootySprout uses soft, nylon-covered resistance bands that are not only comfortable but safe, too. 

5. Durable

This equipment is made from powder-coated steel and uses an industrial-strength hinge and high-density NBR foam along with high-quality resistance bands to ensure that it will last you for years to come. 

What Comes With BootySprout?

Included with your purchase of BootySprout is:

  • 1 machine with high-density NBR foam
  • 3 durable, soft resistance bands (45-135 lbs)
  • 1 neoprene sleeve
  • 6 non-marking industrial strength rubber foot pads to protect your floor


  • Comfortable, effective way to perform hip thrusts with resistance
  • Sleek, well-built design that’s made to last
  • Constructed from high-quality materials
  • Allows users to safely progress hip thrusts without dealing with heavy, dangerous weights
  • Very affordable
  • Perfect for people with lower back pain
  • Helps you build strong, beautiful glutes!


  • If you want more resistance than the 135 lbs included, you will need to purchase additional resistance bands
  • Some people complained that the machine still slips even with the rubber foot pads

Alternative and Which Is Better: Booty Sprout vs COBA Board

If you’re looking for an even more versatile way to train your glutes, check out the COBA Board. The COBA Board offers 8 primary glute exercises and is scientifically proven to your glute workouts. Personally, I find COBA Board to be much more comprehensive (better) than the Booty Sprout, especially if you want to get the most bang for your buck. You can read my review of COBA Board, or visit their website now to learn more.

Wrapping Up: Should You Try BootySprout?

After reviewing BootySprout’s official website, reading through countless reviews, and talking with several women in my community who have used this machine, I am convinced that this is a great product for anyone who wants to incorporate hip thrusts into their fitness routine but hates the inconvenience of doing them with weights.

We all know the value of hip thrusts, but hate the actual act of doing them. From finding the right pad to provide a cushion between you and the barbell and then figuring out how exactly you’ll get the weights on and off of you, it’s easier to just skip this exercise in lieu of something safer and easier. However, BootySprout solves this problem for us by making it simple, easy, and effective to train our glutes from home.

The fact that it’s small, compact, and lightweight further excites me as it can be difficult to find the space to store fitness equipment, especially with most of us working out from home these days.

If you want to hip thrust easier, grow your glutes, and progressively overload with ease, then I highly recommend checking out the BootySprout.

About the Author
Tami Smith, CPT, Nutritionist

Tami Smith is a certified Nutritionist and an ACE certified fitness trainer, specializing in pre and post-natal fitness. She studied business and earned her bachelor's degree in Business Economics. Tami is a mom of two and women's health advocate. Her passion is to help people live a fit, healthy life through proper nutrition and exercise!

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