How to do a hip thrusts

Lower bodyBodyweightBeginner

Upper back on a bench, drive your hips up — the big one for building strong glutes.

How to do it

1Rest your upper back on a bench, feet flat
2Drive your hips up until your body is level
3Squeeze hard at the top, lower with control

Common mistakes

×Overarching your lower back at the top
×Pushing through your toes instead of your heels

Muscles worked

Glutes Hamstrings

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