GLUTES
Foam Roll Hip Thrust
A hip thrust performed with your heels on a foam roller for extra support and comfort at the hips and lower back. It works the glutes as the main mover while the roller keeps things accessible. A friendly option for beginners or anyone who finds a standard hip thrust uncomfortable.
How to do it
- 1
Lie on your back with your heels on a foam roller and both palms flat on the floor.
- 2
Set the roller so your knees reach roughly 90 degrees at the top of the thrust.
- 3
Push through your heels into the roller and squeeze your glutes and hamstrings to drive your hips up.
- 4
Hold briefly with your hips in line with your knees and shoulders.
- 5
Lower your hips back down under control, keeping tension in your glutes and hamstrings, then repeat.
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