Weighted Hip Thrust
Build a stronger, sculpted lower body with Weighted Hip Thrusts. Target glutes and hamstrings effectively!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
A weight (dumbbell or kettlebell)
1. Starting Position:
Sit on the ground with your upper back resting against the bench.
Roll the weight towards you, so it is just above your hips.
Bend your knees and place your feet flat on the floor, shoulder-width apart.
Foot Placement:
Your feet should be positioned directly under your knees, ensuring that your shins are vertical when you lift.
Body Alignment:
Lean back against the bench, keeping your head and neck relaxed.
Ensure that your shoulders are resting on the bench for support.
Movement Initiation:
Engage your core and push through your heels to lift your hips towards the ceiling.
Squeeze your glutes at the top of the movement, holding for a moment.
Final Position:
Your body should form a straight line from your shoulders to your knees at the top of the lift.
Ensure that you are not overextending your lower back; keep your core braced.
Returning to Start:
Lower your hips back down towards the ground in a controlled manner, keeping tension in your glutes.
Stop just above the ground, without letting your glutes touch the floor, to maintain tension.
Repetitions:
Repeat the movement for your desired number of repetitions, typically 8-12 for beginners, ensuring to maintain proper form throughout.
Breathing:
Inhale as you lower your hips and exhale as you lift them.
Tips:
Start with a lighter weight to practice form before increasing the load.
Maintain a neutral spine throughout the movement to avoid injury.
Focus on using your glutes, not your back, to lift your hips.