b-stance-hip-thrust
Sit with your upper back against a low bench or elevated surface, knees bent, feet flat on the floor. Position one foot slightly forward, placing the heel of the working leg directly under its knee, and the toes of the non-working foot lightly on the ground for balance.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- gluteus maximus
- gluteus medius
- hamstrings
Secondary muscles
- rectus abdominis
- obliques
- erector spinae
Target muscles
- glutes
- hips
- legs
- abs
How to perform
- 1
Sit with your upper back against a low bench or elevated surface, knees bent, feet flat on the floor.
- 2
Position one foot slightly forward, placing the heel of the working leg directly under its knee, and the toes of the non-working foot lightly on the ground for balance.
- 3
Brace your core, slightly tuck your pelvis, and drive through the heel of your working foot to lift your hips.
- 4
Squeeze your glutes at the top, forming a straight line from your knees to your shoulders, ensuring your lower back remains neutral.
- 5
Slowly lower your hips back to the starting position with control, maintaining core tension.
- 6
Complete all repetitions on one side before switching to the other leg.
Safety & form
Train smart. Read these notes before adding heavy load.
