Modified Hip Thruster with Olympic Rings
Ring-supported hip thrust variation that adds instability and core demand.
Glutes & HipsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Set up with the upper back or feet supported by the rings.
- Drive the hips upward into a full hip extension.
- Squeeze the glutes hard at the top.
- Lower with control.
- Repeat for desired reps.
Equipment
- Olympic Rings
Coaching tips
Benefits
Ring-supported hip thrust variation that adds instability and core demand.
Common mistakes
Avoid overextending the lower back or losing ring control.
Make it harder
Elevate the feet or add a pause at the top.
Make it easier
Perform a standard bench hip thrust.
Breathing
Exhale as you thrust, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 12-15 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.