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Kneeling Hip Thrust

Step by step instructions, muscle activation and variants for the Kneeling Hip Thrust.

EasyGlutes

About this exercise

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.

How to Perform

  • Kneel on the floor with knees hip-width apart and your body upright
  • Place your hands on your hips or extend them to the sides for balance
  • Engage your core and squeeze your glutes
  • Drive your hips forward, extending them fully while leaning your torso slightly back
  • Hold the top position for a brief moment, feeling the glute contraction
  • Return to the upright kneeling position with control
  • Repeat for the desired number of reps

Muscle Activation

Primary
Glutes
Secondary
HamstringsCore

About the Kneeling Hip Thrust

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.

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