Hip Thrust
The Hip Thrust primarily works the Gluteus Maximus, Gluteus Medius, with secondary activation of the Adductor Magnus, Rectus Femoris and stabilizer support from the Erector Spinae, Rectus Abdominis, Transverse Abdominis. It is a bodyweight compound exercise at beginner difficulty.
Seated hip extension with upper back on floor emphasizing glutes.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Hinge |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus, Gluteus Medius |
| Secondary | Adductor Magnus, Rectus Femoris |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Gluteus Medius (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Rectus Femoris (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Position body with proper alignment. Execution: Push hips back while maintaining flat back, lowering torso toward floor. Drive hips forward to return to upright position. Repeat. Comments: Maintain control throughout movement to fully engage the Gluteus Maximus, Gluteus Medius.
Alternative Exercises
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