Exercises

Weighted Hip Thrusts

Also known as Hip Thrusts

What It Is

Builds strong glutes by driving your hips up against a weight. That's the power you use to climb stairs, stand up and run.

How to Do It

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.

Tips

At the top, your shins should point straight up and down. Tuck your chin and ribs so your lower back doesn't arch.

Skill Level

Beginner. One new pattern or machine to learn, with light loads and low risk.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Equipment

Any one of these

Any one of these

A Hip Thrust Machine covers both.

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