A supine hip-extension movement that drives the pelvis upward to extend the hips and primarily works the gluteal muscles.
How to do the Hip Thrust (Bodyweight)#
- Lie on your back with knees bent and feet flat about hip-width apart; rest your arms at your sides for balance.
- Position your feet so your shins are roughly vertical when you sit back; keep your chin tucked and spine neutral.
- Press through your heels and lift your hips until your torso and thighs form a straight line, actively squeezing your glutes.
- Hold the top briefly, then lower your hips slowly until your glutes touch the floor to begin the next rep.
Muscles worked#
- Primary: Glutes
- Secondary: Hamstrings, Abs
Common mistakes#
- Overarching the lower back instead of driving from the hips.
- Placing the feet too far forward or too close, which reduces force production.
- Pushing through the toes rather than the heels.
- Allowing the knees to collapse inward during the lift.
- Not pausing and contracting the glutes at the top of the movement.
