Hip Thruster 2
Hip thruster for glute activation
LegsIntermediateStrengthThrust
At a glance
| Muscles worked | Primary: Glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Thrust |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Lie with upper back on bench
- Step 2: Feet flat on floor
- Step 3: Thrust hips upward
- Step 4: Squeeze glutes
- Step 5: Lower controlled
Equipment
- None or bench optional
Coaching tips
Benefits
Hip thruster for glute activation
Common mistakes
Overextending lower back
Make it harder
Pause at top
Make it easier
Glute bridge
Breathing
Exhale thrusting, inhale lowering
Build a workout with this exercise
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.