Hip Thrust
How To Do A Hip Thrust Exercise Demonstration Video and Guide
The shoulders elevated hip thrust is a simple way to target and create more activation in the muscles in the glutes, as you have a greater range of motion.
To get started:
- Place your upper mid back and shoulders on a stable bench, box, couch, or chair with your arms extended to the sides, or bend your elbows at a 90 degree angle and press them into the bench, with your knees bent at a 90 degree angle and feet firmly planted into the floor.
- Raise and extend your hips to create a straight line from your knees to your shoulders by pressing your feet into the floor, while keeping your core contracted.
- Pause and squeeze your glutes hard.
- Under control, slowly lower your glutes back to the ground and repeat.
Beginner Variation
Advanced Variation
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