Hinges and bridges
Floor hip thrust
- Kit
- Dumbbells
- Works
- glutes
- Also
- hamstrings · lower back · core
The floor hip thrust is a glute bridge loaded with a dumbbell held across the hips. You lie on your back, drive through your heels and push your hips up until your body forms a straight line from knees to shoulders. Adding weight makes the movement useful once bodyweight bridges feel easy, and it suits anyone who wants direct hip extension work without a bench or barbell.
Form
How to do floor hip thrust
- 1Lie on your back with knees bent and heels roughly a hand's length from your backside, feet flat and hip width apart.
- 2Set a dumbbell across the crease of your hips, holding it in place with both hands. Use a towel or your palms as padding if the bar digs in.
- 3Press your heels into the floor and drive your hips up until your body is straight from knees to shoulders, squeezing your glutes hard at the top. Breathe out as you rise.
- 4Keep your ribs down and your chin tucked so the work stays in the hips rather than the lower back.
- 5Lower your hips under control until they nearly touch the floor, breathe in, then drive straight back up and keep the rhythm steady for the whole effort.
Watch for
Common mistakes
Arching the lower back at the top to reach more height.
Fix: Stop the lift when your hips are level with your knees and shoulders, and finish the range with a glute squeeze instead of a back arch.
Feet parked too far from the backside, which turns the movement into hamstring work.
Fix: Walk your heels in until your shins are close to vertical at the top of each thrust.
Letting the dumbbell slide toward the stomach or thighs.
Fix: Hold it firmly in the hip crease with both hands and reset the position before you start the effort.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.