Hinges and bridges
Kneeling hip thrust
- Kit
- No kit
- Works
- glutes
- Also
- hamstrings · core · lower back
The kneeling hip thrust is a standing-style hinge done from your knees, so the glutes do the work without your legs or lower back taking over. You sit your hips back toward your heels, then drive them forward until your body is straight from knees to shoulders. It suits anyone who wants glute work with no equipment, and it teaches the hip drive used in deadlifts and jumps.
Form
How to do kneeling hip thrust
- 1Kneel upright on a mat with your knees about hip width apart, shins flat, and your body in one line from knees to head. Rest your hands on your hips or cross them over your chest.
- 2Squeeze your glutes and brace your stomach lightly so your ribs stay down and your lower back does not arch.
- 3Breathe in and sit your hips back toward your heels, keeping your chest tall and your back flat. Go as far as your hips allow without rounding or collapsing onto your heels.
- 4Breathe out and drive your hips forward, squeezing the glutes hard at the top until your thighs and torso form a straight line.
- 5Hold that top position for a moment, then lower back under control and continue at a steady pace for the whole effort.
- 6If your knees feel pressed, double the mat or place a folded towel under them.
Watch for
Common mistakes
Arching the lower back at the top instead of finishing with the glutes.
Fix: Stop when your hips are in line with your shoulders and knees, and tuck your ribs down as you squeeze.
Turning it into a squat by letting the chest fold forward.
Fix: Keep your torso upright and think of the hips travelling backward and forward, not up and down.
Sitting all the way onto the heels and resting there.
Fix: Stop just short of your heels so the glutes stay loaded through the whole 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.