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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:

  1. 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.
  2. 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.
  3. Pause and squeeze your glutes hard.
  4. Under control, slowly lower your glutes back to the ground and repeat.

Beginner Variation

Advanced Variation

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