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Hip Thrusts

Hip Thrusts

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

Strength Lower body
Core Lower Body
Muscle Activation
Hips
90%
Hamstrings
10%
Equipment
Bench
Setup / Starting Position
  • Sit on the ground with your upper back against a bench or stable surface.
Exercise Position
  • Place your feet flat on the ground with your knees bent.
  • Lean back against the bench for support.
Form & Performance
  • Push through your heels to lift your hips towards the ceiling, forming a straight line from shoulders to knees.