Hip Thrusters

This exercise is called a Hip Thruster, and is a great exercise for developing the muscles of the glutes, hamstrings and lowerback. This exercise keeps maximum tension on the glutes throughout the entire range of motion, making it essential for building hip power, improving posture, and your supporting lower back.

1. Start by sitting on the floor with your shoulder blades resting against the edge of a stable bench or couch. Your feet should be flat on the ground, shoulder-width apart.
2. Then drive through your heels and lift your hips toward the ceiling until your torso is parallel to the floor, creating a “tabletop” position.
3. At the top, your shins should be vertical, and your chin should be tucked slightly toward your chest.
4. To return to the start position, lower your hips back down towards the floor under control. Make sure you don’t touch the floor with your bum, instead when you are close, you simply restart the movement again pushing back upwards.

One mistake people make is that they try to get “higher” by arching their spine, instead focus on moving from the hips, not the back.

Make sure you keep your chin tucked toward your chest throughout the movement, often people try to keep looking at the ceiling, which at the end of the movement may be a bit uncomfortable.

If you find that your heels lift, you’ll shift the work to your quads. Keep the pressure firmly in your heels to keep the focus on the glutes.

If you find this exercise too easy you could progress to performing this movement on a single leg, or by adding weight by placing a dumbbell or barbell across your hips (use a pad for comfort!).

If however it is too difficult, you may find it more appropriate to start with Glute Bridges performed flat on the floor. This reduces the range of motion and makes the movement more stable while you build initial strength. There is an exercise of this video on our channel.

Aim to complete the reps and sets as suggested in your rehab programme.