suspension strap hip thrust
Lie on your back with your upper back supported on the floor or a low mat, knees bent. Place your heels securely into the foot cradles of the suspension straps, ensuring they are at a comfortable height.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- gluteus maximus
- gluteus medius
Secondary muscles
- hamstrings
- erector spinae
- rectus abdominis
- obliques
Target muscles
- glutes
- legs
- hips
- abs
How to perform
- 1
Lie on your back with your upper back supported on the floor or a low mat, knees bent.
- 2
Place your heels securely into the foot cradles of the suspension straps, ensuring they are at a comfortable height.
- 3
Engage your core and glutes, then drive through your heels to lift your hips off the floor.
- 4
Extend your hips fully until your body forms a straight line from your knees to your shoulders, squeezing your glutes at the top.
- 5
Slowly lower your hips back down with control, maintaining tension in your glutes and core.
- 6
Avoid letting your lower back arch or sag throughout the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
