To perform hip thrusts correctly and effectively, follow these steps:
- Set up your position :
- Sit on the ground with your upper back resting against an elevated surface such as a bench or box. The bench should be positioned just below your shoulder blades.
- Bend your knees and place your feet flat on the floor about shoulder-width apart, with feet positioned so that when you thrust upward, your knees stay aligned over your feet (not too far forward or back)
- Engage your core and prepare :
- Keep your chin tucked slightly to maintain a neutral neck position.
- Engage your core muscles to avoid arching your lower back during the movement
- Perform the thrust :
- Drive through your heels and squeeze your glutes to lift your hips upward.
- Thrust your hips until your thighs are parallel to the floor and your body forms a straight line from your shoulders to your knees.
- At the top of the movement, squeeze your glutes firmly and hold briefly
- Lower down and repeat :
- Lower your hips back down in a controlled manner without letting your lower back arch excessively.
- Repeat for the desired number of repetitions
- Additional tips :
- Keep your feet flat on the floor and avoid rising onto your toes.
- Ensure your knees stay aligned with your hips and don’t flare out or cave in.
- You can perform hip thrusts with bodyweight initially and progress by adding weight such as a barbell, dumbbell, or weighted plate placed across your hips
* Maintain control throughout the movement to avoid swinging your hips side to side
Hip thrusts primarily target the glute muscles, along with the hamstrings, quads, and core, and are excellent for building strength and size in the glutes
. This method can be done with or without equipment, and variations include single-leg hip thrusts or using a hip thrust machine if available
. Summary:
- Back on bench just below shoulder blades
- Feet flat, knees bent, shoulder-width apart
- Engage core, chin tucked
- Drive through heels, thrust hips up to parallel
- Squeeze glutes at top
- Lower controlled, repeat
This technique ensures effective glute activation and reduces risk of injury
