Hip Thrusts
Expert Advice
Focus on a full hip extension at the top of the movement and avoid overextending your lower back to protect your spine.
How-to-do Steps
- Sit on the ground with your shoulder blades against a bench and your feet planted in front of you.
- Drive through your heels, lifting your hips upwards while squeezing your glutes at the top.
- Lower your hips back down to just above the floor and repeat for the desired number of repetitions.
Details
Primary
Glutes50%
Secondary
Hamstrings25%
Quads25%
Equipment
Body weight
Exercise Type
Strength
