Hip Thrust

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Dose

Perform 3 sets of 6 per day, two times per week

Purpose

This exercise is designed to strengthen your legs, core, and buttocks in a way that improves performance and stability while running and sprinting. 

Method

Lie down with your upper back supported on a chair, bench, or bed. The shoulder blades should be in contact with the surface you’re lying on, and the feet should be placed on the floor. 

The feet should be hip width apart, with the knees directly over the ankles. 

Start with your hips as close to the floor as possible with your upper back still supported. 

Push your heels into the ground to lift your hips until they are in line with your knees and upper body. Make sure the belly button is pulled towards the spine and the buttocks are squeezed, so that the lower back isn’t arched  excessively. 

Once in this position, raise one foot off the ground so that your hips are only supported by one leg. Try to to keep the hips level so that the unsupported leg does not drop towards the ground.

 Slowly lower your hps back down as far you can, and repeat the motion of raising your hips using one leg. 

Try not to let the knee drop inwards or the lower back arch excessively.

If doing this exercise with one leg is too challenging, stick to two legs until you can perform at least three repetitions with good form using only one leg. 

Common Mistakes

•Arching the lower back excessively. Doing this will lead to overuse of the muscles in the lower back, and can take away from the effectiveness of the exercise or cause pain. To keep the lower back from arching excessively, try performing the Drawing In exercise while you perform the movement. This will allow you to use your lower abdominals to keep the hip and rib cage in line. If you are not sure how to keep the hips and ribs in line, practice the Pelvic Tilt to get better at finding a neutral pelvis. 

•Letting the knees drop inwards. When the knees travel inside of the ankles, this can reduce the activation of the buttocks and has the potential to cause knee pain. Try to keep the knee directly over or just outside of the ankle during the entire exercise.

Progression Threshold

Use this exercise as part of your weekly workout routine to maintain strength in the back and hips