Hip · Strengthening

Hip Thrust for Hip Strengthening

Hip thrust, 3 sets, 12 repetitions, 2-second pause at the top

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Pause: 2 seconds at the top position

Description: Lie on your back with knees bent and feet flat on the floor, or support your shoulders on a stable surface. Slowly lift your pelvis by contracting your glutes until your shoulders, pelvis, and knees are aligned, holding the top position for 2 seconds without arching your back. Then, lower the pelvis in a controlled manner without dropping it abruptly.

Tips: Keep the pelvis stable and avoid arching the lower back. Focus on contracting the glutes to maximize effectiveness.

Progression: Gradually increase the number of repetitions or add a light load on the pelvis as the exercise becomes easier.

At a glance

Goal: Strengthening
Level: Intermediate
Equipment: none
Starting position: Lying on back with knees bent, feet flat on the floor or supported
Clinical goal: Strengthening of gluteal muscles and hip stabilization
Also known as: pelvic lift, glute bridge, hip thrust glutes

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

acute hip pain
severe lumbar problems

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.