Weighted Hip Thrusts Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Weighted
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.2
- Alternate Names
- Hip Thrust
How to: Weighted Hip Thrusts
- Sit on the ground with your upper back resting against a bench.
- Roll a barbell or dumbbell over your hips.
- Bend your knees and place your feet flat on the ground.
- Push through your heels to lift your hips towards the ceiling.
- Squeeze your glutes at the top, then lower back down.
Common Mistakes
- Arching the lower back excessively.
- Not using a full range of motion.
- Letting the knees flare out instead of keeping them in line with the feet.
Modifications
- Perform the exercise with body weight to master the form before adding weights.
- Use a resistance band around the knees for extra stability.
Tips
- Keep your feet flat on the ground and shoulder-width apart.
- Focus on squeezing your glutes at the top of the movement.
- Ensure your shoulders are supportive on the bench or surface to avoid strain.
Weighted Hip Thrusts Alternatives
Tags
glutes
strength
hips
medium intensity
weight training
core