Banded Kneeling Hip Thrusts

Banded Hip Thrust on Bench

Hip Thrust w Abduction

Dumbbell Hip Thrust

Barbell Hip Thrust

Single Leg Hip Thrust

1.5 Single Leg Hip Thrust

1.5 Hip Thrust


Points of Performance:

  • During all hip thrusts, focus on full extension of the hip, but avoid overextending the hip. If you feel compression in the lower back, you are probably overextending.

  • Keep a slight tuck of a chin during the thrust, exhaling as you lift.

  • Focus on extending in the hip, and pushing the knees towards the toes.

  • Knees should stay in line with the ankles, and avoid lateral movement of the knees.

  • Focus on keeping the feet planted throughout the movement.

  • You can use no weight, a dumbbell or kettlebell, or a barbell on your hips. Option to put a towel or small pad if you are using a barbell to help soften the load on your hip bones.

  • For hip thrust w abduction, place a mini band below the knee. Focus on pushing w the goutes Tom spread the legs as opposed to trying to rotate the knees outwards. Feet should stay flat.