Hip Thrust
Bench-supported hip extension for the glutes
- Difficulty
- Beginner
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Transverse Abdominis
- Equipment
- Bench
How to do it
Sit on the floor with your upper back against a bench and feet flat. Drive through your heels to lift your hips until your torso is parallel to the floor squeezing your glutes hard at the top then lower under control
Progressions
- Easier: Elevated Glute Bridge
- Easier: Frog Pumps
- Harder: Single Leg Glute Bridge
- Harder: Single Leg Hip Thrust
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