Hip Thrusts
Description
Strengthening of the glutes and hip muscles through a resistance exercise where the individual lies on their back with their knees bent and lifts their hips up towards the ceiling using a weight or resistance band.
Muscle Group
Equipment Required
Hip Thrusts Instructions
- Start by sitting on the ground with your back against a bench or step.
- Place a barbell across your hips and hold it in place with your hands.
- Plant your feet firmly on the ground, hip-width apart.
- Engage your glutes and lift your hips up towards the ceiling, squeezing your glutes at the top of the movement.
- Lower your hips back down to the ground, but don’t let them touch the ground before starting the next repetition.
- Repeat for the desired number of repetitions.
Hip Thrusts Form & Visual
Hip Thrusts Benefits
- Targets the glutes, hamstrings, and lower back muscles
- Improves hip extension and overall lower body strength
- Can help improve posture and reduce lower back pain
- Can be modified to increase or decrease difficulty based on fitness level
- Can be done with or without weights, making it a versatile exercise option
Hip Thrusts Muscles Worked
- Glutes
- Hamstrings
- Quadriceps
- Erector Spinae
- Abdominals
Hip Thrusts Variations & Alternatives
- Single-leg hip thrusts
- Weighted hip thrusts
- Banded hip thrusts
- Barbell hip thrusts
- Glute bridge hip thrusts
- Sumo stance hip thrusts
- Paused hip thrusts
- Isometric holds at the top of the hip thrust
- Reverse hyperextensions
