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Kneeling Hip Thrust

Kneeling Hip Thrust

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body
Lower Body
Muscle Activation
Hips
90%
Hamstrings
10%
Equipment
None
Setup / Starting Position
  • Place a padded mat or yoga mat on the floor.
  • Kneel on the mat with your knees hip-width apart.
Exercise Position
  • Lean back slightly, placing your hands on the floor behind you for support.
Form & Performance
  • Engage your glutes and hamstrings, then thrust your hips forward until they are in line with your knees and shoulders.