How to do hip thrusts

Whether you’re a fitness enthusiast looking to level up your leg day routine or someone who’s new to strength training, the hip thrust can be a game-changer for enhancing your glute strength and overall lower body development. You might find yourself wondering how to effectively incorporate this exercise into your workout regimen without risking injury or compromising your form. If you’re aiming for that desired peachy shape or simply want to boost your power for sports, understanding the right technique for hip thrusts is essential. Let’s break down the steps to execute this fantastic exercise properly.

To perform a hip thrust, sit on the ground with your upper back against a bench, feet flat on the floor, and shoulder blades positioned just above the edge of the bench. Roll a barbell or place a weight plate over your hips. Engage your core, push through your heels, and lift your hips towards the ceiling until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top of the movement, then slowly lower back down to the starting position.

To execute hip thrusts effectively, start by finding a flat surface where you can perform the exercise comfortably. Sit on the floor with your upper back against a sturdy bench or platform; your shoulder blades should rest just above the edge of the bench to ensure stability. With your feet planted firmly on the ground, about shoulder-width apart, position a barbell or weight plate across your hips. Before starting the movement, engage your core to protect your lower back and maintain proper posture.

To initiate the lift, press through your heels, driving your hips upward as you exhale; focus on using your glutes rather than your lower back. Continue to lift until your hips are fully extended and your body forms a straight line from your shoulders to your knees. Hold this position for a second or two, squeezing your glutes at the top to maximize activation, before carefully lowering your hips back to the starting position. Repeat for the desired number of repetitions. Always prioritize proper form over heavier weights to avoid injury and ensure you’re reaping the full benefits of this powerful exercise.