Why it matters
Trains hip extension with a strong emphasis on the glute muscles.
Hip Thrust
Hip Thrust
Target muscles
Glutes
The glutes extend the hip and stabilize the pelvis and knee in lower-body movements.
Hamstrings
The hamstrings bend the knee, extend the hip and balance the work of the quadriceps.
Execution cues
- Tuck the chin slightly
- Move from the hips
- Finish with the torso parallel to the floor
Common mistake
Hyperextending the lower back instead of extending the hip.
Training prescription
- Equipment
- Gym equipment
- Sets
- 3
- Range
- 8–12
- RIR
- 2
Start with about two reps in reserve and increase gradually after two successful sessions with the same quality.