Hip Thrusts
Compound exercise · hip/hamstring dominant
How to do it
- Rest your upper back on a bench and plant your feet so your knees are roughly over your heels at the top.
- Drive your hips upward until your torso and thighs form a straight line.
- Lower your hips under control and keep tension in your glutes.
Muscles involved
- glutes
- 100
- hamstrings
- 80
- quadriceps
- 10
- hip abductors
- 10
- hip flexors
- 10
- calves
- 5
At a glance
- Type
- Compound exercise
- Movement pattern
- hip/hamstring dominant
- Equipment
- No equipment
- Optional
- mat, dumbbells, weight plate, stones, water bottles, loaded bag
- Variations
- left leg, right leg, both legs, left leg added weight, right leg added weight, both legs added weight
Follow along in the app
This exercise is in both apps. Pick whichever suits you.
Trainer
Guided strength training with a 3D coach, set by set.
Treeceps
The same exercise, inside your virtual fitness world.