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Hip Thrust

Primary
Glutes
Secondary
Hamstrings, Core
Equipment
Barbell
Type
Strength
Frames
3
Hip Thrust, male athlete, 3 sequential frames
male
Hip Thrust, female athlete, 3 sequential frames
female

How to perform it

  1. 01 Sit on the floor with your upper back against the long edge of a bench and the barbell across your hips, using a pad.
  2. 02 Set your feet flat, shoulder-width apart, close enough that your shins are vertical at the top.
  3. 03 Tuck your chin, brace your core and drive through your heels to lift your hips.
  4. 04 Finish with your hips fully extended and your torso and thighs forming a straight line.
  5. 05 Squeeze your glutes hard at the top for a count.
  6. 06 Lower under control until the weight is just above the floor, keeping your ribs down throughout.

In the API

GET /v1/exercises/hip-thrust

{
  "slug": "hip-thrust",
  "name": "Hip Thrust",
  "primary_muscle": "glutes",
  "equipment": "barbell",
  "category": "strength",
  "frame_count": 3,
  "images": { "male": "…", "female": "…" }
}