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Foam Roll Hip Thrust

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

EasyGlutes

About this exercise

The Foam Roll Hip Thrust is a bodyweight glute exercise where the upper back rests on a foam roller instead of a bench, adding an element of core stability and balance to the standard hip thrust movement. The instability of the roller increases demand on the trunk and hip stabilisers while the glutes drive the hips upward.

How to Perform

  • Sit on the floor with a foam roller positioned horizontally behind you at shoulder-blade height
  • Lean back so your upper back rests on the roller and plant both feet flat on the floor, knees bent to roughly 90 degrees
  • Brace your core and keep your chin slightly tucked throughout the movement
  • Press through both heels to drive your hips upward until your body forms a straight line from knees to shoulders
  • Squeeze the glutes firmly at the top and hold for a moment
  • Lower your hips back toward the floor with control, stopping just before they touch, then repeat

Muscle Activation

Primary
Glutes
Secondary
HamstringsCore

Common Mistakes

Common mistakes content is coming soon.

About the Foam Roll Hip Thrust

The Foam Roll 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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