Hip Thrust is a great exercise to build size and strength in your glutes. Adding hip thrust to your leg day exercise routine helps you achieve a balanced and strong lower body.
Hip thrust is a bent-leg hip extension exercise performed with your back on an elevated surface. To practice follow these steps:
Set up with your back against an elevated surface (like a chair or a box) and make sure your knees are bent and feet flat on the ground
Your back support should hit just below your shoulder blades, and your feet should be about shoulder-width apart
With the chin tucked in, push through your heels until your thighs reach parallel to the floor — making a 90-degree angle
Squeeze your glutes at the top, achieving full hip extension
Return to start
Start with 3 sets of 12 repetitions, working your way up to 20 using body weight.
This exercise can also be performed with a single-leg or with weights.
Lilian Veloso
@lilianveloso
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