Kneeling Wide Hip Thrust
Glute- активатор! Target glutes & hips with this kneeling hip thrust. Feel the burn with each rep.
The Kneeling Wide Hip Thrust is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Kneeling Wide Hip Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Kneeling Wide Hip Thrust Variations and Alternatives
How to do the Kneeling Wide Hip Thrust
Start by kneeling on the ground with your legs spread wider than hip-width apart. Your feet should be flat on the ground, with toes pointing back.
Lower your hips back and down toward your heels while keeping your upper body upright. Ensure that your arms are crossed in front of you, or you can place your hands on your hips for balance.
Drive through your heels and squeeze your glutes to thrust your hips forward. Extend your hips fully at the top of the movement, achieving a neutral spine position.
Lower your body back to the starting position in a controlled manner.
Perform the desired number of repetitions, typically 10-15 reps, for several sets.
Remember to maintain good form throughout the exercise, keeping your movements controlled and avoiding any jerking motion. As with all exercises, it's best to start with a lower number of repetitions and sets until you become comfortable with the technique, progressively increasing as your strength improves.
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Kneeling Wide Hip Thrust FAQs
What muscles does the Kneeling Wide Hip Thrust work?
The Kneeling Wide Hip Thrust mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Kneeling Wide Hip Thrust?
None. The Kneeling Wide Hip Thrust is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling Wide 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 Wide Hip Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kneeling Wide Hip Thrust variations and alternatives?
Similar exercises include the 90-To-90 Knee Thrust, Bodyweight Kneeling Sissy Squat, Celebratory Hip Thrust and Side-Step Hip Thrust.
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