Hip Thrust
Hip Thrust
LegsBarbell / machineIntermediatePlans: 1, 2, 3, 4, 5, 6, 7 days
GlutesHamstringsAbs
Primary muscle
Glutes
Secondary
Hamstrings, core
How to do it
Rest your shoulders on the bench and keep feet planted. Drive the hips up while keeping the ribs down, and squeeze the glutes at the top.
Common mistake
Arching the lower back at the top; placing the feet too far out (hamstrings take over).
Alternative
Glute Bridge (floor)
Your results
No logs yet. Suggested start: bodyweight, increment 5 kg.