Kneeling Hip Thrust 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
- Hip Thrust from Kneeling Position
Visualised Target Muscle Groups
Front
Back
How to: Kneeling Hip Thrust
- Start by kneeling on the ground with your hands behind your head.
- Push through your hips to raise your torso upward, focusing on squeezing your glutes at the top.
- Lower your torso back to the starting position while maintaining control.
- Repeat for the desired number of repetitions.
Common Mistakes
- Allowing the knees to cave inward.
- Rushing through the movement.
- Not fully extending the hips.
Modifications
- Perform with one leg if necessary for balance.
- Use a cushion under your knees for comfort.
Tips
- Engage your core for stability.
- Keep your knees aligned with your toes.
- Perform the movement slowly to maximize strength gains.
Kneeling Hip Thrust Alternatives
Tags
glutes
hamstrings
bodyweight
strength
fitness
rehabilitation
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