Hip thrust
| Primary muscle group: | Legs |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
Popularity
* Based on data from the Blaze community
Description
- 1Set Up: Sit on the floor with your upper back against the long side of a bench.
- 2Position Your Feet: Bend your knees and plant your feet on the floor in front of you, shoulder-width apart.
- 3Lift Your Pelvis: Keeping your back neutral, exhale as you raise your pelvis by fully extending your hips.
- 4Hold: Hold the elevated position for a count of two.
- 5Lower Your Pelvis: Inhale as you return your pelvis back down to the floor.
- 6Repeat: Repeat the movement for the desired number of repetitions.
Tips & Tricks
Use Proper Padding: Make sure to use a bar pad or a squat sponge to protect your hips from the weight of the barbell. This will make the exercise more comfortable and allow you to focus on form.
Foot Placement: Place your feet shoulder-width apart and ensure they are flat on the ground. Adjust the distance of your feet from your body to find the position where you feel the most glute activation.
Core Engagement: Maintain a tight core throughout the movement to protect your lower back and maximize glute engagement. This will also help prevent overextension of the lower back.
Focus on the Squeeze: At the top of the movement, squeeze your glutes hard and hold for a second. This maximizes muscle activation and improves overall effectiveness.
Controlled Motion: Perform both the upward thrust and the lowering phase of the exercise in a slow and controlled manner. Avoid using momentum as it reduces the exercise’s effectiveness and increases the risk of injury.
Bench Positioning: Ensure the bench or surface you are using is stable and it hits you right below your shoulder blades. A proper bench height will help you achieve the right range of motion.
Avoid Lower Back Hyperextension: To prevent strain on your lower back, keep your ribs down and your pelvis tucked under at the top of the movement. This ensures the glutes are doing most of the work.
Breathing Technique: Inhale as you lower the barbell and exhale as you thrust your hips upward. Proper breathing can help with stability and performance.
Progress Gradually: If you're new to hip thrusts, start with body weight to master the form before gradually adding weight. This reduces the risk of injury and allows your muscles and joints to adapt.
Consistency: Like any exercise, consistency is key. Include hip thrusts regularly in your workout routine to see ongoing improvements in strength and glute development.
Mind-Muscle Connection: Focus on feeling the glutes working. The more you concentrate on the target muscles, the more effective the exercise will be.
Check Your Alignment: Keep your knees in line with your toes throughout the movement to prevent unnecessary strain on your joints.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
