Hip thrust

Legsintermediaterepsbench

Sitting on the floor with the upper back against the edge of a bench and feet flat, drive the hips up until the torso and thighs form a straight, roughly horizontal line from shoulders to knees, then lower the hips toward the floor.

How to do it

1. Sit on the floor with the lower edge of the shoulder blades against the long edge of a bench (about 40 cm high); knees bent, feet flat on the floor about hip width, arms on the bench or crossed.
2. Brace the core, chin slightly tucked, and push through the heels to drive the hips up; the upper back pivots on the bench edge.
3. At the top, shoulders-hips-knees form a straight line roughly parallel to the floor, shins vertical, knees about 90 degrees; squeeze the glutes, gaze forward (not at the ceiling).
4. Lower the hips under control until they are just above the floor. Feet stay flat in place.

Muscles worked

femorali, quadricipiti, lombari, glutei