Roll Hip Thrust
Gym Exercise Card
Equipment
The Roll Hip Thrust is a lower body exercise focusing on the glutes, performed with a foam roller under the upper back. It enhances glute strength and improves hip mobility, while also engaging the core and hamstrings for support.
How to do it
- Start by lying on your back with a foam roller placed under your upper back.
- Bend your knees and keep your feet flat on the floor, shoulder-width apart.
- Press through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- Hold the position for a second, squeezing your glutes at the top.
- Lower your hips back down to the starting position and repeat.
Muscles worked
Primary Gluteus Maximus
Secondary Erector Spinae Hamstrings Quadriceps
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.