Hip Thrust

Muscle Groups Involved

Glutes - Primary

Highlights

Brace your core hard before lifting the weight.
Place feet hip width apart.
Your knees should be 90 degrees or shins vertical at the top of the movement.
Keep your spine neutral throughout the entire exercise.
Use a pad over your hips to protect them from the bar.
Do not move your neck. Keep it neutral with the rest of your spine.

Description

The Hip Thrust is a new variation on a classic movement. This exercise has been made world famous for glute development. It’s also a fantastic exercise for your core. Start by sitting on the floo

The Hip Thrust is a new variation on a classic movement. This exercise has been made world famous for glute development. It’s also a fantastic exercise for your core. Start by sitting on the floor with a weight bench behind you. Specialized benches are available in some commercial gyms as well. A pad is used to protect your hips. Place the bar on top of your hips and take a firm grip to ensure stability. Drive your heels into the floor while bracing your core to maintain a neutral spine. Pause briefly at the top and lower the weight under control to the starting position without touching the ground and repeat the movement.

Common Mistakes

Be sure to maintain a braced core throughout. Lack of bracing may cause hyp

Be sure to maintain a braced core throughout. Lack of bracing may cause hyperextension at the top or hyperflexion of the spine at the bottom of the movement. Maintain an even height on the bar throughout and be sure to pause at the top and the bottom to ensure control.

Pro Tips

Imagine pushing your heels through the floor instead of pushing your hips t

Imagine pushing your heels through the floor instead of pushing your hips towards the ceiling. Breathing in on the way down (eccentric) and holding your breath until the top of the movement can provide more stability to handle heavier weight safely.

Purpose

This may be the worlds’ best all-around glute builder. It provides develo

This may be the worlds’ best all-around glute builder. It provides development of the depth and width of the glutes if performed correctly.

Form

Your knees should be 90 degrees at the top of the movement. Your torso and

Your knees should be 90 degrees at the top of the movement. Your torso and thighs should be in a straight line at the top of the movement. Feet should be approximately hip width. Your spine should remain neutral throughout the entire movement without flexing or extending.