How to: Hip Thrust
Primary Muscles Used:Glutes, Gluteals, Hamstrings
Exercise Families:Hip Extension
- Begin seated on the ground with a bench placed horizontally behind you and your knees bent. Lay a dumbbell across your hips, holding either end with both hands. You may wish to place a pad or towel on your hips to increase comfort. With knees bent and feet firmly planted on the floor, lean back onto the bench so that it is gently pressing into your upper back. This is your starting position.
- Inhale. Exhale. Holding onto the dumbbell, press your heels into the mat and raise your hips off the floor until your body forms one straight line from chin to knee, resting your shoulders on the bench and ensuring that your head is an extension of your spine.
- Inhale. Lower your hips to return to the starting position but without resting your glutes on the mat. Repeat for the specified number of repetitions.
Alternative Exercises for Dumbbells
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.