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.