Kneeling Hip Thrust
Strengthen your glutes and improve hip extension with the Kneeling Hip Thrust. A simple, effective exercise you can do anywhere!
The Kneeling Hip Thrust is a compound exercise that mainly works the quads and glutes & hips. No equipment needed: it uses just your bodyweight.
Kneeling Hip Thrust Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Kneeling Hip Thrust Variations and Alternatives
How to do the Kneeling Hip Thrust
Start in a kneeling position with your knees hip-width apart. Your feet should be flat on the ground and your toes pointed back.
Engage your core and maintain a straight line from your knees to your shoulders. Place your hands on your hips or cross them over your chest.
Begin the exercise by moving your hips forward, squeezing your glutes tightly as you thrust your hips upward into a hinge position. Your body should form a straight line from your knees to your shoulders at the top of the movement.
Hold the top position for a brief pause, making sure to keep your core engaged and your glutes contracted.
Slowly lower your hips back to the starting position while maintaining control and resisting the temptation to sit back on your heels.
Repeat the movement for the desired number of repetitions and sets. Ensure you maintain proper form throughout the exercise, avoiding overarching your lower back and keeping the movement focused in your hips and glutes.
Remember to breathe steadily throughout the exercise. Inhale as you lower your hips and exhale as you thrust upward. Adjust the difficulty by increasing the number of repetitions or sets and by adding short rest periods in between.
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Kneeling Hip Thrust FAQs
What muscles does the Kneeling Hip Thrust work?
The Kneeling Hip Thrust mainly works the quads and glutes & hips. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Kneeling Hip Thrust?
None. The Kneeling Hip Thrust is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling Hip Thrust a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kneeling Hip Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kneeling Hip Thrust variations and alternatives?
Similar exercises include the 90-To-90 Knee Thrust, Towel Bodyweight Kneeling Butterfly, Bodyweight Kneeling Sissy Squat and Bottle-Weight Kneeling Squat.
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