How to Perfect the Hip Thrust

The hip thrust is a dynamic movement that strengthens the legs and core while encouraging mobility through the whole lower body. Let Bellevue Club personal trainer MaryAnn Carpenter help you achieve optimal form.

  • Upper Body: Begin with your back flat on the floor and arms stretched out to the side. As you perform the movement, keep the shoulders and upper back flat.
  • Neck: Do not allow your neck to crunch. To encourage elongation, keep the eyes fixed on the ceiling.
  • Core: Engage the abdominals and back muscles throughout the entire movement.
  • Hips: To perform the exercise, lift the hips off the floor, keeping them level and stable. Lower them back to the floor and repeat 10 to 12 times.
  • Knees: The knees begin bent and thighs go toward 90 degrees as the hips lift up.
  • Feet: Keep the feet flat on the floor and drive through the heels.

Insider Trainer Tip

“To make the movement more challenging, place a weight on your hips and hold it in place with your hands. You can also add a resistance band just above the knees to increase tension and stability,” says MaryAnn Carpenter.

More Reflections

Continue reading Reflections and don’t forget to check back
every two weeks for more articles.

Bellevue Club

Hours

  • M-F:
  • SA:
  • SU:
  • 5 A.M. – 11 P.M.
  • 6 A.M. – 11 P.M.
  • 6 A.M. – 9 P.M.
11200 Southeast Sixth Street,
Bellevue, WA 98004
Join