Hyperextending the lower back.
GlutesHip Thrust
The hip thrust allows a strong glute contraction with progressive loading.
Execution
Technique, step by step.
- 01
Place your upper back against a stable bench.
- 02
Position your feet so your shins are close to vertical at the top.
- 03
Drive your hips up by contracting your glutes.
- 04
Lower without losing pelvic control.
Avoid these
Mistakes that reduce effectiveness.
Placing the feet too far away.
Bouncing at the bottom.
Adapt the movement
A variation for every level.
Regression
Floor glute bridge.
Hip Thrust
A focused movement for developing the glutes.
Progression
Gradually add load or pause at the top.
Put it into practice