Foam-Roll Hip Thrust
Boost glute strength & stability with the Foam-Roll Hip Thrust! Level up your hip thrust, engaging core & improving balance.
The Foam-Roll Hip Thrust is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: foam roller.
Required Equipment
Foam-Roll Hip Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Foam-Roll Hip Thrust Variations and Alternatives
How to do the Foam-Roll Hip Thrust
Begin by sitting on the floor with a foam roller placed horizontally behind you.
Lean back, placing your shoulder blades against the foam roller, and bend your knees with your feet flat on the floor at hip-width apart.
Place your arms crossed over your chest or by your sides for stability. This is your starting position.
Press through your heels to raise your hips upward, creating a straight line from your shoulders to your knees. Focus on contracting your glutes and hamstrings at the top of the movement.
Hold the top position for a count of 1-2 seconds, then slowly lower your hips back down to the starting position.
Repeat the movement for the desired number of repetitions and sets, ensuring a controlled pace and focus on muscle engagement.
Remember to warm up before performing the exercise and to avoid rolling the foam roller during the movement. The foam roller should stay relatively still, serving as a support for your back.
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Foam-Roll Hip Thrust FAQs
What muscles does the Foam-Roll Hip Thrust work?
The Foam-Roll Hip Thrust mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Foam-Roll Hip Thrust?
Foam roller.
Is the Foam-Roll 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 Foam-Roll Hip Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Foam-Roll Hip Thrust variations and alternatives?
Similar exercises include the Glute Bridge Roll, Foam-Roll Glute, Foam-Roll Hamstring and Foam-Roll Hip Abductor.
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