Hip Thrust

StrengthFunctional

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Body Part: Gluteal

Description

The Hip Thrust is a compound exercise primarily targeting the gluteus maximus, with secondary activation of the hamstrings and quadriceps. It involves lifting the hips upward against resistance while the upper back is supported on a bench or platform, effectively engaging the posterior chain.

How to Perform

Sit on the ground with your upper back resting against a bench and feet flat on the floor, hip-width apart.
Roll a barbell over your legs until it is directly above your hips.
Brace your core and drive through your heels to lift your hips upward, extending them fully while keeping your chin tucked.
Squeeze your glutes at the top of the movement and hold for a moment.
Lower your hips back down in a controlled manner to return to the starting position.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Ensure your knees are aligned with your toes throughout the movement to prevent knee strain.
Keep your core engaged to maintain stability and prevent hyperextension of the lower back.
Focus on squeezing the glutes at the top of the lift for maximum muscle activation.
Use a padded barbell or barbell pad to reduce discomfort on your hips during the exercise.
Start with lighter weights to perfect form before progressing to heavier loads.

Common Mistakes

Feet placed too far forward or too close to the glutes, affecting glute engagement.
Hyperextending the lower back at the top of the movement, risking lumbar strain.
Not achieving full hip extension, leading to incomplete glute activation.
Allowing knees to cave inward, reducing glute and hip stabilizer engagement.
Using momentum rather than controlled movement, decreasing muscle activation.
Incorrect head and neck positioning, potentially causing neck strain.
Failing to keep the core engaged, leading to lower back compensation.
Placing the barbell too high or too low on the hips, causing discomfort or instability.
Raising the toes off the ground, which can shift focus away from the glutes.