Hip Thrusts

Hip Thrusts

– begin seated on a flat bench, with a weighted sandbag on your lap
(if using a barbell, add a pad for extra cushion along the hip bones)

– lower yourself along the front of the bench, positioning your shoulder blades at the edge of the bench

– adjust the weight so it sits on your hips

– extend your hips upwards, squeezing your glutes to push towards the ceiling as far as possible

– slowly lower your hips downwards towards the floor

– reverse the movement before touching the floor, this is a completed rep

– the core should be tight the entire time, and the torso should move as one
(with the spine in a neutral position, no arching of the back or bending of the neck)

– repeat for desired reps, can be done with both lighter or heavier weights

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