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Weighted Hip Thrusts

Weighted Hip Thrusts

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

Strength Lower Body
Lower Body
Muscle Activation
Hips
80%
Hamstrings
20%
Equipment
Barbell Bench Weight Plate
Setup / Starting Position
  • Sit on the ground with your upper back against a bench or elevated surface.
  • Place a weight plate or barbell across your hips.
Exercise Position
  • Position your feet flat on the floor, hip-width apart, and knees bent.
  • Hold the weight securely on your hips.
Form & Performance
  • Exhale as you press through your heels and lift your hips towards the ceiling.
  • Pause at the top of the movement, then lower your hips back down.