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Hip Thrusts

  • Stability & Strength
  • Intermediate
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This is an instructional video to correctly demonstrate Hip Thrusts

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your gluteals and hamstrings.
  2. It is a known to be the best exercise to recruit your Gluteus Maximus muscle
  3. On your back rest your upper back onto a bench or something solid and stable.
  4. The bottom of your shoulder blades should be lined up to the edge of the bench.
  5. If you are very weak then you can do this exercise without weight at first but as you advance then you can use a barbell or a weight or even exercise bands to perform the hip thrust.
  6. The bar, weight or band should be positioned in the crease of the hip with the hands holding the bar or weight in position throughout the movement. You will need some padding under the bar, weight or band, which can be a squat pad or cushioning of some sort.
  7. Keep the shoulders down and prevent shrugging when holding the bar.
  8. You can hold the bar with hands up or down positions but don’t let the bar slide forward or backward during the hip thrust.
  9. Obviously with the exercise band you need to anchor the band ideally to the floor underneath the hips.
  10. Your feet should be hip width apart and in the up position your shins should be vertical.
  11. Take a deep breath, set your core, and drive through the heels to push upwards. Your knees shouldn’t cut in or out at all throughout.
  12. Focus on moving the weight with the glutes and not the lower back or hamstrings.
  13. Do not arch the lower back at the top but squeeze your buttocks hard at the top
  14. Now slowly lower the weight under control keeping tension on the glutes
  15. For strengthening you should perform 6-10 reps to fatigue
  16. You should perform 3-5 sets with 3 minutes rests
  17. This session can be done 2-3 times per week
  18. For endurance you should perform 15-25 reps to fatigue
  19. You should perform 3-5 sets with no more than 30 second rests
  20. This session can be done 2-3 times per week

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