How to do a Hip Thrusts: Step-By-Step & Video:

How to do a Hip Thrusts: Step-By-Step & Video:

Hip Thrusts are a glute exercise designed to help improve your strength and power. 

Hip Thrusts Modifications

Based on you Fitness Level

  • Beginner: Body weight
  • Intermediate: Using the heaviest resistance fitness band around your lower thigh, just above the knee
  • Expert: Combine the resistance fitness bands with a dumbbell or weight placed on your lower abdomen, and increase the amount of time you hold at the top position

Step-by-Step Instruction to Complete Hip Thrusts:

  1. Sit on the floor with a dumbbell placed on your lower abdomen and your shoulders blades against a bench or chair.
  2. Keeping your chin tucked in, back straight, and corer tight, push up through your hips to lift your butt off the floor.
  3. Clench your glutes at the top. Your shoulders, hips and knees should in be in a straight line.
  4. Lower back down in a slow, controlled movement.

That is one hip thrust. Complete the number of recommended reps.

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