The exercise hip thrust primarily works the muscles Glutes and secondarily works the muscles Hamstrings, Calves.

Proper Position Sit on the floor in front of a stable bench, with your upper back resting against the edge of the bench. Bend your knees and place your feet flat on the floor, hip-width apart. The bench should be positioned under your shoulder blades for proper support. Place a loaded barbell or weight on your hips (optional), using a cushion for comfort if necessary. Movement Push through your heels to lift your hips upward until your body forms a straight line from shoulders to hips to knees. Squeeze your glutes tightly at the top of the movement and hold for 1-2 seconds. Slowly lower your hips until they are close to the floor, without touching completely. Repeat for the desired number of repetitions. Breathing Inhale as you lower your hips. Exhale as you thrust your hips upward. Tips Focus on squeezing your glutes at the top of the movement. Keep your chin slightly tucked to protect your neck and maintain alignment. Avoid over-arching your lower back at the top position. If using a barbell, ensure it is centered to avoid imbalances.

Proper Position Sit on the floor in front of a stable bench, with your upper back resting against the edge of the bench. Bend your knees and place your feet flat on the floor, hip-width apart. The bench should be positioned under your shoulder blades for proper support. Place a loaded barbell or weight on your hips (optional), using a cushion for comfort if necessary. Movement Push through your heels to lift your hips upward until your body forms a straight line from shoulders to hips to knees. Squeeze your glutes tightly at the top of the movement and hold for 1-2 seconds. Slowly lower your hips until they are close to the floor, without touching completely. Repeat for the desired number of repetitions. Breathing Inhale as you lower your hips. Exhale as you thrust your hips upward. Tips Focus on squeezing your glutes at the top of the movement. Keep your chin slightly tucked to protect your neck and maintain alignment. Avoid over-arching your lower back at the top position. If using a barbell, ensure it is centered to avoid imbalances.

The exercise variants are: hip thrust machine, hip thrust with bar, pelvis up, dumbbell glute bridge, bodyweight feet elevated glute bridge, banded one-leg glute bridge, banded hip thrust.

The equipment needed for the exercise hip thrust is: Olympic bar, Musculation bench.

Hip Thrust - Exercise

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Hip thrust

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Instructions

Proper Position

Sit on the floor in front of a stable bench, with your upper back resting against the edge of the bench.
Bend your knees and place your feet flat on the floor, hip-width apart.
The bench should be positioned under your shoulder blades for proper support.
Place a loaded barbell or weight on your hips (optional), using a cushion for comfort if necessary.

Movement

Push through your heels to lift your hips upward until your body forms a straight line from shoulders to hips to knees.
Squeeze your glutes tightly at the top of the movement and hold for 1-2 seconds.
Slowly lower your hips until they are close to the floor, without touching completely.
Repeat for the desired number of repetitions.

Breathing

Inhale as you lower your hips.
Exhale as you thrust your hips upward.

Tips

Focus on squeezing your glutes at the top of the movement.
Keep your chin slightly tucked to protect your neck and maintain alignment.
Avoid over-arching your lower back at the top position.
If using a barbell, ensure it is centered to avoid imbalances.

Difficulty	Intermediate
Equipments	Olympic bar Musculation bench
Sports	Bodybuilding
Categories	At gym Lower body