Hip Thrusts Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Glute Bridge
How to: Hip Thrusts
- Sit on the ground with your upper back against a bench or elevated surface.
- Roll a barbell or place weight plates over your hips.
- Plant your feet flat on the ground, shoulder-width apart.
- Push through your heels, lifting your hips towards the ceiling.
- Squeeze your glutes at the top, then lower back down with control.
Common Mistakes
- Not fully extending the hips at the top.
- Arching the lower back instead of engaging the glutes.
- Bouncing at the bottom instead of maintaining control.
Modifications
- Perform using a stability ball for added support.
- Reduce range of motion if experiencing discomfort.
Tips
- Keep your feet flat on the ground and shoulder-width apart.
- Engage your core throughout the exercise.
- Squeeze your glutes at the top of the movement.
Hip Thrusts Alternatives
Tags
glutes
hamstrings
strength
core
hip
stability