Hip thrust

Exercise overview

Primary muscle group: Legs

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 16

Description: Starting Position: Lie flat on your back on the floor. Place your hands by your sides and bend your knees. Your feet should be about shoulder-width apart. Lift Hips: Pushing mainly through your heels, lift your hips off the floor. Keep your back straight as you lift and exhale during this motion. Hold Position: When your hips are fully raised, hold the position at the top for one second. Lower Hips: Slowly lower your hips back to the starting position while inhaling. Repeat: Repeat the motion for the desired number of reps.

Exercise ID: 00451

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Proper Setup and Positioning: Ensure your shoulders are resting on a sturdy bench. Place your feet shoulder-width apart, and ensure your shins are vertical at the top of the movement.
Engage Your Core: Keep your core tight throughout the movement to maintain stability and prevent injury.
Control the Movement: Move through the exercise slowly and with control. Avoid using momentum to lift the weight.
Full Range of Motion: Lower your hips until they are just above the ground and thrust upwards until your hips are fully extended. Squeeze your glutes at the top of the movement.
Focus on the Glutes: Concentrate on activating your glutes rather than allowing other muscles to take over. Imagine your glutes doing all the work.
Foot Placement: Experiment with the placement of your feet to find a position that maximizes glute engagement. Your feet should be flat on the ground and directly under your knees at the top of the movement.
Breathing Technique: Exhale as you lift your hips and inhale as you lower them. This helps to maintain control and maximize muscle contraction.
Progress Over Time: Start with body weight or lighter weights to master the form before gradually increasing the load. Focus on progressive overload by consistently challenging your muscles with more resistance.
Head and Neck Position: Keep your chin tucked slightly to maintain alignment and to avoid stressing the neck.
Use Padding for Comfort: If you’re using a barbell, placing padding such as a barbell pad or a rolled-up mat on your hips can increase comfort and prevent bruising.
Check Your Bench Height: The bench should be at knee height; if it’s too tall or too short, it might affect your form and efficiency.

Exercise overview

Exercise tips and tricks

Download the app