Roll Hip Thrust Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Roll
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Hip Roller
Visualised Target Muscle Groups
Front
Back
How to: Roll Hip Thrust
- Sit on the floor with the roll placed under your hips.
- Lean back slightly and engage your core.
- Lift your hips off the ground and roll back and forth over the roll.
- Focus on rolling over the glute and hamstring areas.
- Continue for the desired duration, then relax into a stretch.
Common Mistakes
- Arching the back excessively
- Not using the roll properly to apply pressure
- Going too fast without control
Modifications
- Perform the stretch with less pressure by using a softer rolling surface.
- Reduce the range of motion as required.
Tips
- Ensure that your back stays straight while performing the thrust.
- Engage your core to support your lower back.
- Perform the movement slowly and controlled for effectiveness.
Roll Hip Thrust Alternatives
Tags
hip
stretching
glutes
hamstrings
flexibility
recovery
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