About this exercise
It is a lower body exercise that targets the glutes, hamstrings, and hip extensors. Performing it on the ground is a beginner-friendly way to strengthen these muscles without needing equipment or a bench.
Floor Hip Thrust
Step by step instructions, muscle activation and variants for the Floor Hip Thrust.
EasyGlutes
How to Perform
- Lie on your back on a flat surface with your knees bent and feet flat on the ground, about hip-width apart.
- Place your arms at your sides with your palms facing down to provide stability.
- Engage your core and squeeze your glutes as you press your heels into the ground.
- Lift your hips toward the ceiling until your body forms a straight line from your shoulders to your knees.
- Hold the position for 1–2 seconds while keeping your glutes engaged.
- Slowly lower your hips back down to the ground without fully relaxing.
- Repeat the movement for the desired number of repetitions.
Muscle Activation
Primary
Glutes
Secondary
QuadricepsHamstrings
Common Mistakes
Common mistakes content is coming soon.
About the Floor Hip Thrust
The Floor 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.