Hip Thrust

How to Hip Thrust

Primary Muscles: Legs,  Glutes

Exercise Families: Glute Bridge

Equipment: Bodyweight

Trainer: Ashley Steele

Steps:

1. Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. This is your starting position.

2. Inhale. Exhale. Press your heels into the mat, activate your glutes, and lift your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders.

3. Inhale. Lower your pelvis to return to the starting position. Repeat the hip thrusts for the specified amount of time or repetitions.

4. You should feel this working your glutes and hamstrings.

Alternative Exercises:

Barbell Hip Thrust • Med Ball RDL