Hip Thrust Exercise by Physiotherapist Jennifer Rioux
The Hip Thrust Exercise is a fantastic exercise for your glutes and requires no equipment. It also targets hamstrings and core stabilizing muscles. Follow the instructions below or and scroll down for a video demonstration.
How to do this exercise:
- Set Up: Sit on the floor with your upper back resting against a sturdy bench or box (position the edge right beneath your shoulder blades).
- Position the Weight (optional) over your hips, placing a pad or towel on the weight for comfort.
- Foot Placement: Plant your feet flat on the floor about hip- or shoulder-width apart so your knees form a 90-degree angle when your hips are lifted. Point your toes slightly outward (about 45 degrees) for optimal glute activation.
- Drive Up: Tuck your chin toward your chest and keep your core braced. Push through your heels to drive your hips upward.
- Lockout: Form a straight line from your shoulders to your knees at the top. Squeeze your glutes hard and hold for a brief pause. Avoid arching or overextending your lower back.
- Lower Down: Slowly lower your hips back toward the floor in a controlled motion before starting the next repetition
*Never do an exercise that causes you pain*