Hip thrust

At home Everyone

EasyAbout 4 minOn your own

A glute bridge with the shoulders up on a bench, which gives the hips a bigger range. Builds the glutes that drive a swing and a sprint.

Set up

Upper back against the edge of a bench or sofa, knees bent, feet flat about shoulder-width apart.

You need: A bench, sofa or sturdy chair

Push through the feet and lift the hips until the body is flat from knees to shoulders
Squeeze the glutes at the top
Lower slowly

Easier

A glute bridge on the floor.

Harder

Single leg, or a weight on the hips.