How to do hip thrust

Coach's Tips

This workout is excellent for focusing on your hip muscles!

Start Position

1. Begin seated on the ground with a bench positioned behind you. Rest your upper back and shoulders on it.

2. Ensure your feet are flat on the floor, knees bent, and feet aligned with your hips.

3. Use your hands to grip the edge of the bench for support and stability.

Proper Form

1. Press through your heels and contract your glutes to lift your hips off the ground.

2. Maintain an engaged core and a flat back as you elevate your hips to the highest point possible.

3. Pause at the peak for a few moments before gently bringing your hips back down to the initial position.

Breathing Technique

1. Inhale while lowering your hips.

2. Exhale as you drive your heels into the floor and raise your hips.

Precautions

1. Keep your core engaged throughout the movement.

2. Refrain from arching your back or raising your hips too much, as it can cause stress on your lower back.

3. Begin with lighter weights and gradually increase them as you gain strength.