Library
front 
back
Hip thrust
StrengthHingeDifficulty ★GymHome / bodyweightClass-style circuit
4.5 MET
≈ 56 kcal per 10 min at 75 kg
How to do it
- Upper back on a bench, weight across hips.
- Drive through heels until hips are fully extended.
- Squeeze, lower under control.
Coaching cues
- Chin tucked
- Ribs down at the top
Common mistakes
- Arching the lower back
- Partial range
Muscles worked
- Glutes
- Hamstrings
- Core
Primary: Glutes · Secondary: Hamstrings, Core
Equipment
Barbell or Dumbbells or Bench