Hip thrusts

4 × 12-15  ·  Equipment: No equipment, Mat

Muscle groups: Legs & glutes

How to do hip thrusts

1. Lie on your back with your knees bent and feet flat, hip-width apart.
2. Rest your arms at your sides and brace your abs to protect your lower back.
3. Drive through your heels lifting your hips until your body forms a straight line from knees to shoulders.
4. Squeeze your glutes at the top for 1-2 seconds without arching your back.
5. Lower with control and do 12-15 reps.

Mistakes to avoid

• Do not arch your lower back at the top: the movement must come from driving your hips, not overextending the spine.
• Do not lift your heels or push only with your toes; drive through your whole heel.
• Keep your knees pointing the same way as your feet and not collapsing outward.
• For lower back pain, reduce the range and place your feet closer to shorten the movement.

Progression

• Start with 4 sets of 12: each week add 2-3 reps and a longer pause at the top.
• Once you master the two-leg bridge, progress to single-leg with the other leg extended.
• Add a dumbbell or a weight on your hips and, later on, try the version with your shoulders on a bench.