Builds strong glutes by driving your hips up against a weight. That's the power you use to climb stairs, stand up and run.
Sit on the floor with your upper back against the edge of a bench. Rest the weight on your hips and hold it with both hands. Plant your feet and drive your hips up until your body is flat from shoulders to knees, then lower slowly.
At the top, your shins should point straight up and down. Tuck your chin and ribs so your lower back doesn't arch.
Your largest muscle, forming most of your buttocks. It drives your hips forward to stand up, climb stairs, run and jump, and it takes strain off your lower back when you lift.
A Hip Thrust Machine covers two of the requirements below.
Dumbbell: A short handheld bar with a weight on each end. Fixed sets on a rack and adjustable sets both count.
Hip Thrust Machine: A machine with a back pad and a hip pad or belt where you drive your hips up to work your glutes; often called a glute drive.
Kettlebell: A cannonball-shaped iron weight with a handle on top, used for swings, squats and carries.
Weight Plate: A round iron or rubber-coated disc with a hole in the middle. Plates load bars and machines and can also be held on their own.
Adjustable Bench: A padded bench whose back tilts from flat to upright, often called an incline bench; some also tilt head-down.
Flat Bench: A padded weight bench that stays flat.
Hip Thrust Machine: A machine with a back pad and a hip pad or belt where you drive your hips up to work your glutes; often called a glute drive.
Plyo Box: A sturdy box (wood, metal or soft foam), usually 12–30 inches tall, for jumping onto or stepping up.
Sturdy Chair: A stable chair with a backrest that does not roll, about knee height, like a kitchen chair; a firm couch or park bench also works.
Strength: Builds muscle and strength with controlled, resisted movement.
Beginner: One new pattern or machine to learn, with light loads and low risk.
Bilateral: Each rep engages both sides of the body simultaneously.
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