Weighted Hip Thrusts
Gym Exercise Card
Equipment
Weighted hip thrusts are an effective exercise for strengthening the gluteus maximus. By adding weight, this exercise increases resistance, providing greater strength gains in the hips and lower body. It's also beneficial for improving posture and enhancing athletic performance by increasing hip thrust power.
How to do it
- Sit on the ground with your upper back against a bench and a weight plate on your hips.
- Bend your knees and place your feet flat on the floor, shoulder-width apart.
- Drive through your heels to lift your hips upward, squeezing your glutes at the top.
- Hold briefly at the top, then lower your hips back down with control.
- Repeat for the desired number of repetitions.
Muscles worked
Primary Gluteus Maximus
Secondary Erector Spinae Hamstrings Quadriceps
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