Hinge · Regular
Hip Thrust
A bridge with your upper back on a bench, which lets your hips travel further and works the glutes harder.
Demo by Maya, an AI coach.
- Works
- glutes; also hamstrings, quads, abs
- Kit
- Bench
- Dose
- 10 to 15 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Sit on the floor with the bottom of your shoulder blades against the edge of a bench or a sturdy sofa, braced against a wall so it cannot slide. Bend your knees with feet flat and hip width apart.
While you move
- Chin tucked, ribs down
- Drive through your heels
- Shins vertical at the top
- Squeeze and pause, then lower
Avoid
- Arching your lower back at the top
- Feet too far out so the hamstrings take over
- Sliding up the bench