Hip Thrust
Equipment Needed
About This Exercise
A compound lower body exercise that targets the glutes by driving the hips upward from a seated position with the upper back supported on a bench.
How to Perform
- 1
Setup
Sit on the floor with your upper back resting against the edge of a sturdy bench. Your shoulder blades should be near the top of the bench. Bend your knees and place your feet flat on the floor, hip-width apart.
- 2
Brace Your Core
Engage your core and tuck your chin slightly toward your chest. Keep your gaze forward rather than looking up at the ceiling. Place your arms on the bench or across your chest for stability.
- 3
Drive Hips Up
Push through your heels and squeeze your glutes to drive your hips toward the ceiling. Lift until your torso is parallel to the floor and your shins are roughly vertical. Hold briefly at the top, squeezing your glutes hard.
- 4
Lower with Control
Slowly lower your hips back toward the floor with control, maintaining tension in your glutes throughout the descent. Do not let your hips drop or bounce at the bottom. Repeat for the prescribed number of reps.
Form Tips
- •Drive through your heels, not your toes
- •Squeeze your glutes hard at the top — avoid overextending by arching your lower back
- •Keep your chin tucked and look forward throughout the movement
- •Your shins should be roughly vertical at the top of the movement
Common Mistakes to Avoid
- •Hyperextending the lower back at the top instead of achieving full hip extension through the glutes
- •Pushing through the toes instead of the heels, shifting work to the quads
- •Placing the bench too high or too low on the back, causing discomfort or instability
- •Letting the knees cave inward during the drive — keep them in line with your toes
Primary Muscles
Secondary Muscles
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