Duration required
Focus Area required
 s rest

Hip Thrust

Key Points:

  • Attach seat belt across your hips and place feet evenly on platform.
  • 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

Adjust the depth of the back padding so that when you’re at the top of the movement your knees are bent at 90 degrees. Adjust the seat depth so that when you’re seated your shoulder blades are just above the bottom of the back padding. Tie the seatbelt over your hips securely then place your feet flat onto the platform at approximately shoulder width, pointing slightly outwards.

In a controlled manner squeeze your glutes and thrust upwards through the hips until your quads and torso become roughly straight. The safety will automatically disengage itself after you thrust. 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. Once you have completed the desired amount of repetitions, lower your feet down then return to the seated position.

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. Ensure that you aren't using excessive momentum when thrusting or lowering.

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