Kneeling Hip Thrust
Description
The kneeling hip thrust is a glute exercise performed kneeling on a pad with hips flexed back, then driving the hips forward to a tall kneeling position. It builds the glutes through hip extension without leg or back loading, making it useful for rehabilitation and direct glute activation work.
Muscle Group
Equipment Required
Kneeling Hip Thrust Instructions
- Kneel on a pad with knees roughly hip-width apart. Tops of feet flat on the floor behind you.
- Sit your hips back toward your heels (hip-flexed position). Keep your torso upright.
- Brace your core. Squeeze your glutes.
- Drive your hips forward by extending at the hips. Squeeze your glutes hard.
- Continue until your hips are fully extended and your body forms a straight line from knees to shoulders (tall kneeling position).
- Squeeze glutes for one to two seconds at the top.
- Sit your hips back toward your heels under control.
- Repeat for the desired number of reps.
Kneeling Hip Thrust Form & Visual
Kneeling Hip Thrust Benefits
- Direct glute activation without leg or back loading
- Useful for rehabilitation and beginner glute training
- Teaches hip extension separate from knee extension
- Easy to perform anywhere with no equipment
- Excellent warm-up before squats and deadlifts
- Can be progressed with bands or weights
Kneeling Hip Thrust Muscles Worked
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
Kneeling Hip Thrust Variations & Alternatives
- Hip Thrusts (bench)
- Frog Hip Thrust
- Dumbbell Glute Bridge
- Banded Kneeling Hip Thrust
- Weighted Kneeling Hip Thrust (plate at hips)
- Single-Leg Kneeling Hip Thrust
