Muscles
- Gluteus Maximum
- Hamstring
Synonyms
Hip thrust
Equipment needed
- Bench
Description
Place one foot on the bench, with the heel down (NOT foot flat, as it restricts hamstring involvement.
Other leg sitting on the ground, prep for exercise by sucking bellybutton down into ground to create tension in torso
Extend other leg straight out above bench, then thrust up from hips and straighten up. Be careful not to over extend. Also, foot should be hidden behind knee to ensure you are moving up straight
Progressions
Alternate legs instead of doing a series of the same leg. Do the swap over in the top position
Regressed versions (Progressions to get to this movement)
Leg flat on ground instead of raised
Cues
Dig heel into bench Foot hidden behind knee to ensure straightness