Exercises / Hip thrust

Hip thrust GIF

Figure

Muscles

Background

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Worked muscles

GlutesMusculus gluteus maximus
Side glutesMusculus gluteus medius
HamstringsMusculi ischiocrurales
QuadricepsMusculus quadriceps femoris
Lower backMusculus erector spinae

Equipment: Barbell
Loop: One repetition, 4.33 seconds

Get this animation

Part of the hip thrust and glute bridge pack, all 3 hip thrust and glute bridge variations: female and male figure, GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the hip thrust and glute bridge pack, $29 Whole library, $249

From the API

GET one exercise

curl https://api.exercisegif.com/v1/exercises/hip-thrust \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a hip thrust

Upper back on bench, bar over hips
Feet flat on floor, knees bent
Drive hips up by squeezing glutes
Form straight line from shoulders to knees
Lower with control

Form tips

Pad the bar for comfort
Chin slightly tucked
Drive through heels
Full hip extension at top
Don't hyperextend lower back