Weighted Hip Thrusts
Expert Advice
Drive through your heels and squeeze your glutes at the top of the movement for maximum activation. Avoid overextending your lower back.
How-to-do Steps
- Sit on the ground with a bench behind you and a weight across your hips.
- Lean back against the bench so that your shoulder blades are near the top of it.
- Drive through your heels to lift your hips up, creating a straight line from your knees to your shoulders.
- Squeeze your glutes at the top of the movement.
- Lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Details
Primary
Glutes80%
Hamstrings10%
Quads10%
Equipment
Weighted
Exercise Type
Strength
