Legs
Hip Thrust
Hip thrust
Video
Execution (step by step)
1
Back resting against a bench, barbell on your hips (use a pad).
2
Feet flat on the ground, knees 90 degrees at the top.
3
Push your hips straight up by squeezing your glutes.
4
Keep your chin to your chest -- don't overextend your neck.
5
Hold the contraction for one second at the top.
Muscles
Primary
glutes
Supporting
hamstringscore
Programming
| Strength | 3-4 sets x 5-8 reps |
| Hypertrophy | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 20-30 reps |
Alternatives
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