Knee hip Thrust

Thigh, hip muscle
Knee hip Thrust gif

Coach's Tips

It is a perfect workout for beginners because it is not difficult to move body weight that strengthen the thigh and hip muscles!

How to Knee hip Thrust

Starting Position

1. Lie on your back on the floor or a bench with your feet flat on the floor and your knees bent at a 90-degree angle.

2. Place your arms out to the sides for stability.

Proper Form

1. Push through your heels and press your hips up until your body forms a straight line from your shoulders to your knees.

2. Hold for a moment and then slowly lower your hips back to the starting position.

Breathing Technique

1. When pushing your hips up, exhale as you push.

2. When returning to the starting position, inhale as you lower your hips.


1. Make sure to keep your core engaged and your lower back in contact with the floor or bench throughout the exercise.

2. Don_ let your hips drop too low as you lower them, as this can cause strain on your lower back.

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