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Also known as: Decline hip thrust.

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Technique

  1. Lie down on your back, with your feet up on an elevated surface and your butt right under the knees.
  2. Push on your feet and activate your Glutes to lift your hips up as high as possible.
  3. Slowly come back down and repeat.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Spine

Secondary

  • Hip adductors
  • Legs
  • Pelvis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Biceps femoris (short)

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Equipment

Plyo Box
Plyo Box
Chair
Chair
Bench
Bench

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Appears in

Joint movements
Trunkextension
Kneeflexion
Hipextension
trains stretches

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Progressions

e010

Stability ball glute bridge

Novice
e0pm

One-leg elevated glute bridge

Novice
e10l

Deficit hip thrust

Novice

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Regressions

e0eh

Glute bridge

Beginner
e00i

Jefferson curl

Novice
e15w

Band-resistance lying knee drive

Novice
e08a

Rings glute bridge bent legs

Novice
e0pj

Hip thrust

Novice
e1b6

Horizontal supine plank

Novice
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