Step by step instructions, muscle activation and variants for the Kneeling Hip Thrust.
The Kneeling Hip Thrust is a bodyweight glute exercise performed from a kneeling position on the floor. By driving the hips forward from a vertical kneeling stance, the movement isolates the glutes and stretches the hip flexors in the same motion, making it ideal for glute activation and hip mobility work.
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The Kneeling Hip Thrust is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.