Hip Thrust
Complete guide to Hip Thrust. Learn proper form, technique, and execution. Targets Hips — Glutes. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Hip Thrust
Sit on the floor with your upper back against a bench and your knees bent, feet flat on the floor.
Place your arms along the bench for support.
Engage your abs and take a breath.
Drive your hips upward by squeezing your glutes until your body forms a straight line from shoulders to knees and exhale.
Slowly lower your hips back down and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |