Hotel Room Luggage Hip Thruster
Strengthens lower back muscles and improves hip and knee mobility
Glutes & HipsBeginnerStrengthPush
At a glance
| Muscles worked | Primary: Glutes. hamstrings, quads |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 6 sets × 15-20 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: perform a hip thruster using your luggage or manageable weight
- Step 3: Hinge at the hips and knees, keeping your back straight, and lower the weight to the ground.
- Step 4: Push through your heels to lift the weight back up to the starting position.
- Step 5: Repeat for the specified number of repetitions.
- Step 6: Rest for 60-90 seconds between sets.
- Step 7: Focus on maintaining a stable core and smooth movement.
Equipment
- Kettlebell optional
Coaching tips
Benefits
Strengthens lower back muscles and improves hip and knee mobility
Common mistakes
Letting the back arch or not engaging the core
Make it harder
Increase the weight or add a pause at the bottom of the movement
Make it easier
Start with a lighter weight and gradually increase the load
Breathing
Exhale as you lift the kettlebell
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
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Beginner · 3 sets × 10 secondsKnee Plank to Kick Back
Beginner · 3 sets × 10-12 each sideSingle Leg Kickback Hold with Glute Rotation
Intermediate · 3 sets × 8-10 each sideModified Figure 4 Stretch
Beginner · 3 sets × 10 secondsKnee Hug Rocking Stretch
Beginner · 3 sets × 10 secondsSingle Side Iso Glute Bridge with Dumbbell Press
Intermediate · 3 sets × 8-12 each sideGeneral 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.