BootySprout Pro Review – The BEST Hip Thrust Machine For Your Home Gym in 2026

Last updated on January 5th, 2026 at 07:28 pm

Hip Thrusts are awesome for a ton of different reasons. I’ve used them to help me deadlift over 600lbs, my daughter uses them to help her do all kinds of craziness, and my wife does them because… well you know. The problem is that setting them up in a home gym is a pain in the ASS! Things have certainly gotten better over the years… But one piece of gym equipment continued to be our favorite over and over and over again. The BootySprout.

We have had the original in our gym since 2021 and while it got the job done and even held up to a 405lb hip thrust from yours truly… there were definitely some things that were… missing. A great piece for under $200, but it needed a little somethin somethin to be garage gym worthy… Enter… the BootySprout Pro!

Transparency Note

We purchased the original BootySprout out of our own pocket, including all of the additional bands. We liked it so much, the team and I connected and they have been very supportive over the years. They sponsored my AMA on r/HomeGym with a giveaway… they have provided me a discount and affiliate link… and they recently sent us the BootySprout Pro for free, including a full set of their new BootySprout Booty Bands 3 Pack, and they sponsor my Garage Gym Competition.

As always, I am not paid for what I say here, nor am I required to share anything but the truth. But I like to be transparent before we dig deeper, so you know what is up.

BootySprout Pro Overview

The BootySprout Pro is the newest offering from the BootySprout team. While they originally were a TikTok viral sensation for people to “tone” and “sculpt” their butt, we landed on one through some other kind of influencing. My man Chad Wesley Smith of JuggernautAI fame has one with his special lady friend Marissa Inda.

I figured, if two high level powerlifters could use it, we could too. Fast forward multiple years and we have the BootySprout Pro. This is targeted at being a more robust offering than the original. All metal, included grip tape, more adjustment options, better stability, a wider and longer platform, while keeping what already worked well like the oversized back pad and storage options.

Out of the box the BootySprout Pro looks promising. Like they might have managed to remove the negatives, keep the positives, and still keep it affordable at under $300 for the unit and 4 resistance bands.

BootySprout Pro Specs

• Brand: BootySprout
• Made In USA: No
• Dimensions In Use: 48in long x 29in wide
• Additional Notes: 3 back rest adjustments – 12.5in, 14in, 16in
• Dimensions In Storage Mode: 30in wide x 29in tall x 6in deep
• Weight: 36.4 lbs
• Suitable Athlete Height:
• Finish: powder-coated steel outside, galvanized steel inside
• Maximum Resistance Limit: Claims 400lb (stay tuned for tests)
• Assembly: None
• Warranty: 1 year under normal home use

BootySprout Booty Bands 3 Pack

A new offering from the team is their BootySprout Booty Bands 3 Pack. These are NOT meant to replace the original resistance bands, but instead meant to supplement with additional exercises. The pink is the lowest resistance, followed by grey, and then black.

On the inside you have a grippy material, so the bands can stay in place better.

Exercise options with these include things like Glute Clams, Squats with Hip External Rotation, Donkey Kicks, Monster Walks, Leg Lifts, and more. You can even wear them while doing Hip Thrusts for some additional external rotation of the hip (some people question this idea so your mileage may vary).

We have a FULL set of the BC Strength Glute Loops. A couple stand out notes between the two… The BC Strength come in Small and Large, as well as resistance 1, 2, and 3. So you have SIX options, instead of 3. They also have a small tag on the inside that denotes the resistance level. They are all the same color, so this is crucial, but I think a nice piece that BootySprout could consider for future batches.

Otherwise, these are essentially the exact same thing. The BootySprout package is $24 as of writing this for all 3, while the BC Bands are $20 a PIECE. I’d have to take the BootySprout Booty Bands 3 Pack as the winner.

Shipping & Assembly

The BootySprout Pro ships in a single box. Inside the box, the unit is sandwiched between two end pieces of Styrofoam. Pull it out, unpack from the plastic bag, and you are done. Even after clean up, this MAYBE took me 10 minutes. And that includes breaking down the box for recycle and disposing of the packing materials. No tools, no adjustments, nothing needed.

BootySprout Pro vs The OG BootySprout

The BootySprout Pro keeps a lot of the same design concepts as the OG. It folds up for easy storage so it doesn’t eat up any of your precious floor space. When you are ready to use it, you grab it, put it on the floor, use the quick pop pin on the back rest, and a pop-pin in the middle to unfold the footplate, grab your bands, and you are in business.

It has the same oversized back rest pad with the same cover, the frame is built from the same metal, they have the same band hook set-up, and use the same bands, but we start to get into differences from there.

The BootySprout Pro is longer, but the same width. This added length comes by means of an extended footplate. The footplate has also been revamped, moving from a faux wood, to a metal build with grip tape. The OG required you to add your own grip tape, which was a gripe we had in our original review.
The back pad is now adjustable in height, which is very helpful for gyms with multiple sized athletes.
And we get a bit more heft in the machine as a whole, due to the added metal.

A lot of you who are accustomed to 3×3 11 gauge steel are going to instantly squawk at the “bit more heft” comment, but remember that this thing needs to be mobile, and it comes in at under $300… the OG being under $200… and that comes with a set of bands. So the BootySprout is attempting to strike a delicate balance between budget equipment that can be mobile and store away easily, while also being robust enough for the heavy lifter.

BootySprout Pro Storage and Set-Up

A big win for the OG was how easy it was to move around. The Pro model is very similar, but the added heft definitely makes a dent. The OG did have an issue with the back pad trying to open on you in transport because the back pop-pin only locks it in the upright position, not the down position. Unfortunately, the Pro still has this.

With the added heft of the Pro, I also find myself wanting a handle for easier transport. The handle probably wasn’t necessary with the OG because it was so light, but being able to carry the Pro like a briefcase instead of bear hug it would be ideal, even for larger lifters like myself.

The Pop-Pins on the OG worked well, and they are the same thing with the Pro. That said, I would have liked to see a legit “Pro” upgrade here. A better design in my opinion would be to remove the folding aspect of the footplate, and instead have it slide open and closed. The beauty here would be that you’d now have an adjustable depth for the footplate, and you could avoid the finger pinching aspect that comes with pop-pins and rotating metal platforms.

BootySprout Pro Bands

Since the BootySprout Pro is using the same bands, and the same band connection, I’ll drop a little knowledge here. The bands themselves have held up fairly well in our space. Only one out of the many we have is starting to loose its shine, but otherwise they are still in great shape. The elasticity is there, nothing feels broken down or like it isn’t working, and no bands have snapped on us. Plus, since they have the cover over the bands, if one was to snap, we wouldn’t lose an eye or testicle in the process.

While the bands didn’t need any changes, the band connection piece could have used a revamp. When you hook up multiple bands, and then finish your set, you have to unhook each individual band one by one. The solution to this is to add an additional carabiner, which you clip your bands into.

This means you can unclip ONCE and get out of position. The problem is that you have to buy an aftermarket piece to improve the function of the BootySprout, and that extra carabiner adds length to the bands which diminishes their resistance. I would have liked to see some kind of answer here, to improve this piece, even if it was as simple as providing a quality carabiner with the Pro.

The BEST Carabiner For Your Home Gym – 2025

The last piece for the bands, is the included wrap. The attempt here is that if you have a number of bands, you can wrap this around it and create one uniform piece that goes on your hips.

On paper, great idea. In practice, we rarely use this. The wrap works OK with only a couple bands, but when you get up to multiple it gets annoying to wrap tightly. And if you are warming up and adding bands each set, you would have to unwrap, add your band, rewrap, perform your set, unwrap, add a your band, rewrap… you get it. And again, this would be made even worse if working with multiple athletes of different strength levels.

I think a better solution would just be a curved hip thrust pad with an open side. This would let you get all of them into the hip crease, together, but be easily manageable for multiple sets, multiple athletes, and all around be a smoother experience.

BootySprout Pro Padding

The pad is the same for both the OG and BootySprout Pro. The good news here is that it has a fairly dense foam insert, which is comfortable at even the heaviest hip thrusts.

The downside here is that I think they have some room to improve on the cover. Since using more benches and machines with vinyl, molded foam, and more, I think a pad that has a LITTLE more grip to it would be ideal. We don’t want something as sticky as my Fat Pad, because we need to be able to rotate around the pad for hip thrusts… But a little more stick would help us not slide around, not shoot off the back, and all around improve the performance of the BootySprout Pro.

The back pad adjustment, while I’m glad they added this, especially for split squats, I’m not a fan of the execution here. You have to unscrew the pin which takes way too long to do, adjust to your desired height, and then screw it back in. If you have multiple athletes using this that need different heights, it basically becomes a useless feature.

When I mentioned this to the team over Instagram DMs, they said it was the safest option they tried. As someone who reracks 500+lb squats on j-cups that are easily adjustable in position, uses his VOLTRAs that are attached with magnetic pins, you get the idea… I think they could have come up with a better solution here. I like the attempt, but the execution is, meh…

BootySprout Pro Footplate

The biggest improvement overall is around the footplate. Moving from the faux wood that cracks and chips, and required you to add your own grip tape, to a fully metal footplate with included grip tape, is a nice change. We get a few performance benefits too.

The obvious being that we have more room for our feet for larger athletes to get in the right position for hip thrusts. The footplate also gives us the added weight to the BootySprout Pro, which seems to help with stability. The OG, if you were to try and use it backwards for split squats, it would easily tip over. This could be a problem as well if you happened to have your foot slide off the footplate during Hip Thrusts, which because we had no grip tape, was a possibility.

The OG also had some movement in the midsection when in use. Not enough that it scared us from using it, but it was noticeable. The Pro doesn’t have that. As I mentioned, I think if they took it to the next level with the sliding footplate adjustments, we’d have even more functionality. I find that even at my 6ft frame, the footplate is a tad too far a lot of times for split squats. And for smaller athletes like my daughter, the footplate is even too far for hip thrusts. If we could slide that footplate closer, we’d get more functionality here.

BootySprout Pro Final Thoughts

The beauty of the BootySprout is that it can easily move anywhere in your space and be combined with a number of bars, attachments, and more to do whatever you want.

Earlier this year I showcased my favorite cable attachments for leg day, showing off my Squat Harness. My favorite use was to hook it up to my functional trainer, slide my BootySprout Pro into the functional trainer, and perform split squats. The other machines and benches in our space don’t always fit into and around the tighter spaces and constraints of our gym. The BootySprout Pro would also function as a perfect fit for a quality Smith Machine for hip thrusts.

We are able to use it with our Prime Prototype Bar, cambered bar, bow bar, and more for hip thrusts as well, so while it does come stock with the bands, it plays nicely with any other set-up you have.
Speaking of which, I weigh about 240 in the above video, and was able to load up about 475lbs for a hip thrust there, without any struggle of the BootySprout. I might not go a LOT heavier than that, but this is enough for MOST people.

Other Hip Thrust Options On The Market

If you own anything in your gym that lets you hip thrust easily, and it meets your needs, then stick with that. The Freak Athlete Hyper Pro, a Bench, AbMat Pivot Pad, a Nautilus Glute Drive, whatever… If you’ve got it figured out, keep it rolling. Below are a few alternative options for you.

BC Strength

Bret Contreras has several options under his BC Strength line that are similar in concept to the BootySprout Pro. Bret is the clear Glute specialist here, but he also seems to be a little anti home gym. When I did my first BootySprout review, even though I follow Bret on multiple channels, I had never seen his Hip Thruster model. He spends his time promoting his commercial machines and workout programs.

The Thruster Lite (pictured on the left below) is a pretty robust looking option in terms of what it offers. It has the built in grip tape, full metal platform, but I’m not sure I’m a huge fan of the band solution they use. I don’t see them holding up as long as the BootySprout bands.

The Thruster 3.0 (pictured on the right below) is Brett’s big booty building machine. I think they actually use this for hip thrusts in his gym. I like that the headrest can be changed out giving you options. It is adjustable. And again we have the nicer all metal build. But this looks like a tank in a way that it requires dedicated space.

Bret also has a dicey past, if you dig into it at all. A lot of weird stuff with ex-girlfriends and peers of his in the industry. So that might skew your stance here, I know it did ours.

Nordic Combo Machines

The BEST Nordic Bench For Your Home Gym – 2025

You also can perform Hip Thrusts on several of the Nordic Combo Machines. These will also unlock MORE movements like Nordic Curls, Back Extensions, and more. But these are ALL going to be more expensive. So you need to decide what is the right fit for your gym.

Should You Buy The BootySprout Pro or the OG BootySprout?

This is going to come down to what kind of lifter you are.

If you are lifting inside, shoving this under a bed or couch, then the OG is an obvious answer. It is more mobile, and will handle all the bands you can throw at it.

If you are lifting in a decked out home gym, want to pair this with your barbell collection, cable machine, smith machine, maybe even the VOLTRAs? Then the BootySprout Pro is the route to go. I have even heard hints that they have additional features coming for the Pro model. So that might unlock more abilities for you in the future.

The last consideration for you, is to check Marketplace. My local marketplace has a half dozen of these for sale. So you might be able to snag one for a sizeable discount. That is actually where the OG is going right after I finish this as we’ll be using the Pro until they make the Ultra Pro Jacked V2 or whatever…

Wrap Up

One of the equipment manufacturers I work with asked me why we still have the Booty Sprout, when we have a bunch of other options in our space. The number one piece for us is ease of us. Bands for hip thrusts are SOOOO much easier than setting up a barbell of any kind and loading plates. And no other option is as seamless with bands as the Booty Sprout.

And when we choose to use a bar, the Booty Sprout is still the easiest set-up we have, from set-up time, maneuverability, and more. And nine times out of ten, if I’m doing split squat variations, I’m using the BootySprout as well.

It takes up almost no space in our storage solution, the cost is extremely reasonable, and it works. I’m still a little ashamed to be talking about and sharing info as a 240+lb powerlifter on a device called the BootySprout, but here we are many years later still using it regularly.

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