Kneeling Hip Thrust

Muscles worked

Setup

1. Kneel on a padded mat with your knees hip-width apart and your torso upright.
2. Sit your hips back so your glutes are resting on or just above your heels.
3. Place your hands on your hips or cross them over your chest to maintain balance.
4. Engage your core and maintain a neutral spine with your gaze forward.

How to do it

1. Exhale and drive your hips forward by squeezing your glutes until your thighs are fully vertical.
2. At the top of the movement, perform a slight pelvic tuck to maximize glute contraction.
3. Inhale and slowly hinge at the hips to lower yourself back toward your heels using a controlled 3-second tempo.
4. Stop just before your glutes touch your heels to maintain constant tension on the muscles.

Form checklist

• Avoid overextending your lower back at the top of the movement.
• Keep your ribs tucked and core tight throughout the entire range of motion.
• Ensure your knees remain hip-width apart and do not cave inward.
• Maintain a straight line from your knees to your shoulders at the peak of the contraction.

Pro tips

• Think about pushing your knees into the floor to better engage the quadriceps during the ascent.
• Focus on a hard 'squeeze' of the glutes for a 1-second pause at the top to improve muscle fiber recruitment.

Make it harder

• Hold a weight against your chest to increase the resistance on the hip extensors.
• Place a mini-resistance band around your thighs just above the knees to engage the gluteus medius.

Frequently asked

What muscles does the kneeling hip thrust work?

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

What equipment do you need for the kneeling hip thrust?

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

Is the kneeling hip thrust good for beginners?

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

Related exercises

• 90 To 90Beginner · abs, glutes, obliques, and quadriceps
• 90 To 90 SwitchIntermediate · abs, glutes, obliques, and quadriceps
• Alternating Hamstring Curl JackIntermediate · abs, glutes, hamstrings, and quadriceps
• Alternating Hamstring Curl Overhead ClapIntermediate · abs, glutes, and hamstrings