How to do a hip thrust
Shoulders on the edge, feet flat, any weight on your hips.
- Drive your hips up until they’re level with your knees.
- Keep your chin tucked.
- Squeeze at the top, then lower.
What it works
You should feel it in your glutes. Strength move, medium level, for the glutes and hips.
- Coach's cue
- Chin tucked, lock out the hips
- In a Medium session
- 3 × 12
- Equipment
- Bench or a chair
- Level
- Medium
- Type
- Strength
- Works
- glutes, hips
Easier version
Too hard for now? Start with the single-leg bridge. In the app, one tap swaps it in.
Moves like this
Reverse lungeMedium · no gearSide lungeMedium · no gearStep-upMedium · step or box, a chair or benchGlute bridgeEasy · no gearBird dogEasy · no gearGoblet squatMedium · dumbbells, kettlebell, backpack or jug
In the app, every session fits your time, your gear and your level.
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