Hip Thrust

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Coach's Tips

It's the best workout to target your hip muscles!

How to Hip Thrust

Starting Position

1. Sit on the floor with a bench behind you. Place your upper back and shoulders on the bench.

2. Your feet should be firmly planted on the ground, with your knees bent and your feet hip-width apart.

3. Place your hands on the edge of the bench behind you to help you stay in place.

Proper Form

1. Push through your heels, squeezing your glutes to lift your hips off the floor.

2. Keep your core engaged and your back flat as you raise your hips as high as possible.

3. Hold the top position for a few seconds before slowly lowering your hips back down to the starting position.

Breathing Technique

1. Inhale as you lower your hips down.

2. Exhale as you press your heels into the ground and lift your hips up.


1. Make sure to keep your core engaged throughout the exercise.

2. Avoid arching your back or lifting your hips too high, as this can put strain on your lower back.

3. Start with lighter weights and increase the weight gradually as you become stronger.

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