Hip Thrust (B, I)

Hip Thrust This exercise trains hip extension—a key action in sprinting, jumping, throwing, kicking, and other athletic movements.

Hip Thrust

1. From supine position (on your back), begin with soles of your feet on floor, knees directly over your heels and arms at your sides with palms down.
2. Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back.
3. Press feet into the floor and lift hips until knees, hips, and shoulders form a straight line. Contract glutes at the top of the movement. Avoid over-extending hips and spine.
4. While continuing to engage core muscles, slowly lower hips until about an inch or two from the floor.
5. Repeat steps 1-4 for desired reps.

 

Hip Thrust from Stability Ball

Note: The instability of the ball makes stabilizing muscles work harder.

1. From supine position (on your back), begin with soles of your feet on ball, knees directly over hips and arms at sides with palms down.
2. Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back.
3. Press feet into the floor and lift hips until knees, hips, and shoulders form a straight line. Contract glutes at the top of the movement. Avoid over-extending hips and spine.
4. While continuing to engage core muscles, slowly lower hips until about an inch or two from the floor.
5. Repeat for desired reps.