Hip thrust
- Glutes
- Hamstrings
- Dumbbells or Bench or step
- 2–3sets
- 8–12reps or time
- 60 srest between sets
How to do it
- Sit with your upper back against a bench and a weight across your hips.
- Plant your feet so your shins are vertical at the top.
- Drive through your heels to lift your hips until your body is level.
- Squeeze your glutes, then lower with control.
Common mistakes
- Arching the lower back at the top.
- Feet too far from or too close to the bench.
Train it todayAdd it to a workout built around it.
