Duration required
Focus Area required
 s rest

Hip Thrust

Key Points:

  • Place the bar across your hips and place feet evenly on the ground.

  • Raise glutes until torso and quads become straight.

  • Slowly lower until torso and quads make a 90 degree angle, then repeat.

Common Mistakes:

  • Placing feet too high, restricting the top of the movement.

  • Rushing repetitions, using momentum.

  • Placing feet too low, restricting the bottom of the movement.

Where you should 'feel it':

Primary Muscles:
Glutes, Hamstrings
Secondary Muscles:
Quads, Abs, Lower Back
Muscle diagram with the following muscles highlighted Glutes, Hamstrings, Quads, Abs, Lower Back

Similar Exercises

Start by sitting against a horizontal bench with your feet flat on the ground, approximately hip width with your knees bent at roughly 90 degrees. Position the bar on top of your hips and use padding to make it more comfortable.

In a controlled manner squeeze your glutes and thrust upwards until your quads and torso become straight. At the top of the movement your knees should be bent at approximately 90 degrees. Then slowly lower down to a point where your quads and torso make a 90 degree angle. Tense your core throughout to maintain a straight spine. Repeat for the desired repetitions

Avoid having your feet placed too far up or down the plate, which may cause you to rely on different muscle groups to perform the movement.

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