Movement Library
Hip Thrust
- Pattern
- Hinge
- Trains
- Muscular strength
- Difficulty
- Easy
- Measured in
- Repetitions
How to perform
- 1Rest your upper back on the chair seat and drive your hips to the ceiling.
- 2Squeeze your glutes hard at the top and keep your chin tucked.
Equipment
- Chair
Progression
Movements in this library are chained from easiest to hardest, so you always have a next step.
Related movements
Band Pull-Through
Easy
Face away from the anchor, hinge, and stand tall to pull the band through your legs.
Dumbbell Romanian Deadlift
Easy
Slide the dumbbells down your thighs as you hinge at the hips.
Good Mornings
Easy
With hands behind your head, hinge at the hips until your chest nears parallel.
Dumbbell Swing
Moderate
Hinge and swing the dumbbell between your legs, then snap your hips forward.
Hip Hinge
Beginner
Push your hips straight back with a flat back and soft knees.
Single-Leg Glute Bridge
Moderate
Extend one leg, then lift your hips with the other.
Want these tracked — sets, reps and progress over time?
Start tracking freeThis library is general fitness education, not medical advice. If you are pregnant, injured, or managing a health condition, check with a clinician before starting something new. Stop if a movement hurts.