Hip Thrusts

1. Sit on the floor with your upper back resting against the edge of a bench, knees bent and feet flat on the floor.
2. Position your feet roughly hip width apart, shins vertical under your knees.
3. Brace your core and tuck your chin slightly to keep your neck neutral.
4. Drive through your heels and push your hips up toward the ceiling.
5. Squeeze your glutes hard at the top, forming a straight line from your shoulders to your knees.
6. Pause for a moment at full hip extension without arching your lower back excessively.
7. Lower your hips back down under control until they are just short of touching the floor.
8. Perform 12 to 20 reps, keeping the movement smooth and continuous.

Common Mistakes

• Overarching the lower back at the top: Pushing the hips up by arching the spine instead of squeezing the glutes shifts strain onto the lower back. Stop the movement once your body forms a straight line and squeeze from the glutes.
• Placing the feet too far from the body: Feet set too far forward turn the movement into more of a leg drive with less hip extension. Keep your shins roughly vertical at the top position.
• Rushing through reps: Bouncing the hips up and down quickly reduces time under tension for the glutes. Slow the tempo down and pause briefly at the top of each rep.
• Letting the knees fall outward: Allowing the knees to splay out to the sides reduces glute activation. Keep them tracking in line with your feet throughout the set.