Celebratory Hip Thrust

Muscles worked

Setup

1. Lie flat on your back on a comfortable surface with your knees bent and feet flat on the floor.
2. Position your feet hip-width apart, tucked close to your glutes so your shins are nearly vertical.
3. Place your arms out to the sides or reach them toward the ceiling to increase the core stability requirement.

How to do it

1. Exhale and drive through the balls of your feet to thrust your hips upward toward the ceiling until your body forms a straight line from shoulders to knees.
2. At the peak of the movement, perform a sharp, intentional contraction of your abdominals and quadriceps.
3. Inhale as you lower your hips back to the starting position with a controlled, two-second descent.

Form checklist

• Keep your lower back pressed into the floor at the start of each rep to pre-engage the abs.
• Avoid over-arching the lumbar spine at the top; focus on a neutral pelvis.
• Ensure your knees stay aligned with your toes and do not cave inward during the thrust.
• Maintain a tight core throughout the entire range of motion to protect the spine.

Pro tips

• To maximize quad engagement, focus on pushing through the mid-foot and toes rather than just the heels.
• Visualize pulling your ribcage down toward your pelvis at the top of the thrust to deepen the abdominal contraction.

Make it harder

• Increase the tempo of the upward thrust while maintaining a very slow, four-second descent.
• Perform the movement with your arms reaching straight up toward the ceiling to significantly reduce your base of support.

Frequently asked

What muscles does the celebratory hip thrust work?

The celebratory hip thrust primarily targets the glutes, and also works the hamstrings as secondary muscles.

What equipment do you need for the celebratory hip thrust?

The celebratory hip thrust requires no equipment — just your body weight.

Is the celebratory hip thrust good for beginners?

Yes. The celebratory hip thrust is a beginner-friendly movement and a strong foundation to build on.

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