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 excessive 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 in the set up seat, then place your feet flat onto the platform at approximately shoulder width pointing straight or slightly outwards. Unlock the pad and bring it over your midsection. Raise your hips towards the padding and position the padding to be on top of your hips.

In a controlled manner squeeze your glutes and thrust upwards until your quads and torso become straight, then disengage the safety. 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, hold at the top and engage the safety, then slowly lower yourself down until the weight is caught.

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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