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Hip Thrust - Instructions, Variations & Alternatives

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Muscles involved

  • Glutes
  • Hamstrings
  • Lower back
  • Adductors
  • Abductors

How to perform

Hip Thrust - Starting position

Hip Thrust - Starting position

Hip Thrust - Muscle Under Tension

Hip Thrust - Muscle Under Tension

  1. Set up & Starting position (supine lying with back support)
    Sit on the floor with your upper back against the long side of a bench. The bench should hit just below your shoulder blades. Bend your knees so that your feet are planted on the floor about shoulder-width apart. Place a weight up onto the crease of your hips.

  2. Concentric phase
    Keeping your back neutral, drive both feet into the floor and squeeze your glutes while bridging your hips up until fully extended.

  3. Isometric hold (optional) - Hold for a count of two.

  4. Eccentric phase
    Lower your hips back down to the floor. Repeat.

Exercise Alternatives