Hip thrust
Also called bench hip thrust, shoulder-raised bridge
- Works
- Buttocks · gluteus maximus
- Back of the thigh · hamstrings
- Needs
- Bench
Setup
Sit on the floor with your upper back against the side of a bench. Bend your knees with feet flat. Rest a weight across your hips if you want more load.
Steps
- Push through your heels and lift your hips.
- Stop when your body is flat from shoulders to knees.
- Tuck your chin a little and squeeze your buttocks.
- Lower slowly.
Breathing
Breathe in as you lower. Breathe out as you lift.
Where you feel it
Strongly in your buttocks.
Common mistakes
- Arching the lower back at the top.
- Feet too close, so the work moves to the thighs.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.