How to do a hip thrust

glutes, hamstrings

Muscles worked
glutes, hamstrings
Where
At the gym
Equipment
  • Bench
  • Dumbbells

How to do it

  1. Sit with your upper back against a bench, a dumbbell on your hips.
  2. Drive through your heels and lift your hips until your body is flat from shoulders to knees.
  3. Squeeze your glutes at the top and lower with control.
Common mistake

Overarching the lower back at the top.

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