kneeling-hip-thrust
Start kneeling on the floor, with your upper back supported against a low, stable surface (like a couch or low bench), or simply on the floor if no support is available. Place your feet flat on the floor, hip-width apart, with knees bent at approximately 90 degrees.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- gluteus maximus
- gluteus medius
Secondary muscles
- hamstrings
- erector spinae
- rectus abdominis
- obliques
Target muscles
- glutes
- hips
- legs
- abs
How to perform
- 1
Start kneeling on the floor, with your upper back supported against a low, stable surface (like a couch or low bench), or simply on the floor if no support is available.
- 2
Place your feet flat on the floor, hip-width apart, with knees bent at approximately 90 degrees.
- 3
Engage your core, slightly tuck your pelvis, and ensure your ribs are down to prevent arching your lower back.
- 4
Drive through your heels, squeezing your glutes to lift your hips towards the ceiling.
- 5
At the top, your body should form a straight line from your knees to your shoulders, with a strong glute contraction.
- 6
Lower your hips back down with control, maintaining core engagement and avoiding any arch in the lower back.
Safety & form
Train smart. Read these notes before adding heavy load.
