Hip Thrust
10 reps
Squeeze your glutes to drive your hips up in line with your knees, then lower slow.
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GLUTES
Hip Thrust
The bodyweight hip thrust is a straightforward way to learn how to fire your glutes. That hip drive carries over to countless other lifts and everyday movement, which makes it a smart starting point for beginners. Simple to set up and easy to repeat as you build strength.
How to do it
- 1
Lie on your back with feet flat on the floor, hip-width apart.
- 2
Rest your arms alongside you with palms down on the ground.
- 3
Tuck your hips slightly and brace your abs so your lower back stays pressed to the floor.
- 4
Squeeze your glutes to lift your hips until there's a straight line from knees to shoulders.
- 5
Lower your hips back to the floor under control and repeat.
- 6
Don't over-drive at the top; push only to the point where you feel a strong glute squeeze and hold there.