Hip thrusts are a strength training exercise primarily targeting the glutes (buttocks), hamstrings, and core.
Here’s how to perform them:
-
Starting Position: Sit on the ground with your upper back against a bench or elevated surface. Roll a barbell over your hips (if using one).
-
Feet Placement: Bend your knees and place your feet flat on the ground, shoulder-width apart.
-
Lift: Drive through your heels, lifting your hips upward while squeezing your glutes at the top of the movement. Your body should form a straight line from your shoulders to your knees.
-
Lower: Slowly lower your hips back down to the starting position.
Benefits: Hip thrusts improve glute strength, enhance athletic performance, and can help with posture and lower back stability. They’re popular for building muscle and improving overall fitness.