Hip Thrust

Name: Hip Thrust — demonstration
Uploaded: 2026-07-02T20:03:20Z
Description: Sit on the floor and position your upper back against the edge of a bench.

Reps Only

Details

NameHip Thrust

EquipmentBodyweight

Primary MuscleGlutes

Auxiliary MusclesHamstrings, Quadriceps

Instructions

1Sit on the floor and position your upper back against the edge of a bench.
2Bend your arms and place your hands on your chest.
3Bend your knees and plant your feet flat on the floor. Your knees should point forward, not to the sides.
4Draw your shoulders back and inhale.
5Engage your glutes and drive through your heels to raise your butt until your hips align with your shoulders.
6Hold the contraction for a moment and exhale.
7Lower your butt to the floor as you inhale.