Banded Hip Thrusts

Hip Thrust w Abduction

Dumbbell Hip Thrust

Barbell 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.