Hip Thrust

Description

Sit near a bench, with the upper back and shoulder blades supported on it. Raise your hips while keeping your trunk and head straight and aligned. You should feel a contraction mainly in the glutes and thighs, pivoting around the back support point on the bench. Lower gently and repeat the movement. Ensure you do not arch your back too much during the ascent. To increase the difficulty, you can add an extra weight.

Settings

Equipment

Weight

Positions

Semi-Seated

Muscle groups

Hip extensors