Hip Thrusts
Gym Exercise Card
Equipment
Hip thrusts primarily target the gluteal muscles, focusing on hip extension to build strength and power in the lower body. This exercise enhances athletic performance and improves muscle hypertrophy in the glutes, making it excellent for building size and strength.
How to do it
- Sit on the ground with your upper back resting against a bench.
- Plant your feet flat on the floor, shoulder-width apart.
- Push through your heels, lifting your hips until your thighs align with your torso.
- Squeeze your glutes at the top of the movement.
- Lower your hips back to the starting position and repeat.
Muscles worked
Primary Gluteus Maximus
Secondary Hamstrings Quadriceps
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