The exercise pelvis up primarily works the muscles Glutes and secondarily works the muscles Quadriceps, Hamstrings.

Proper position Lie on your back with your arms at your sides, palms facing the floor, legs bent and feet flat on the floor shoulder-width apart. Movement Lift your hips off the floor (pushing through your heels) until your hips are in line with your thighs and back. Hold for at least one second. Return to initial position, repeat.

Proper position Lie on your back with your arms at your sides, palms facing the floor, legs bent and feet flat on the floor shoulder-width apart. Movement Lift your hips off the floor (pushing through your heels) until your hips are in line with your thighs and back. Hold for at least one second. Return to initial position, repeat.

The exercise variants are: hip thrust machine, hip thrust with bar.

The equipment needed for the exercise pelvis up is: Without equipment.

Pelvis up - Exercise

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Hip thrust

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brenda

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Instructions

Proper position

Lie on your back with your arms at your sides, palms facing the floor, legs bent and feet flat on the floor shoulder-width apart.

Movement

Lift your hips off the floor (pushing through your heels) until your hips are in line with your thighs and back.
Hold for at least one second.
Return to initial position, repeat.

Difficulty	Beginner
Equipments	Without equipment
Sports	Bodybuilding Fitness
Categories	At home At gym Outside Lower body