Hip Thrusts Video Guide

Exercise Profile

  • Strength
  • Bodyweight
  • Isolation
  • N/A
  • Beginner
  • None
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Abs Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Grab a flat bench and lay down on your back with your feet hanging off one end.
  2. Grasp the bench above your head.
  3. Keeping your feet and knees together, bring your legs up until they're pointing straight up towards the ceiling. This is the start of the exercise.
  4. Thrust your hips up off the bench by lifting your buttocks up.
  5. Slowly lower back down. Repeat for desired reps.

​Hip Thrust Tips:

  1. Pause at the top of the movement for added intensity.

5 Comments+ Post Comment

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Posted Thu, 12/05/2013 - 09:43
May Palmer

I would suggest to make this exercise more even intense would be to simply add leg weights according to your fitness level, add pausing at the top of the movement and you've got a bit more of a challenge.

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Posted Fri, 04/19/2013 - 10:41

What's a Barbell Hip thrust? Can't see how to add a barbell.

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Posted Tue, 01/13/2015 - 08:57

You just grab the barbell over your head if you're doing it on a flat bench as to maintain your stability, and it doesn't mean you carry a barbell.

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Posted Fri, 11/02/2012 - 04:13
Arvind Kotere

i like

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Posted Sun, 10/21/2012 - 14:38
ersin uğur

How many reps and sets should be done for those 10 abs workouts?