How to Hip Thrust 101

Hip thrusting is ALL ABOUT FORM! 

I recommend you start with bodyweight to get the basics down first!

Here are some other pointers to get started with hip thrusting: 

BENCH HEIGHT: This is the one thing that messes most women up because benches in the gym are too tall

To check for the correct height, sit on the floor with the bench or step box touching your back. The top of the bench should touch right beneath your shoulder blades.

If you can't use your gym's bench, create your own with an aerobic step box and build up with 4-5 risers

FOOT PLACEMENT: This will be unique to each individual. Play around with both a wide and narrow stance and track where you “feel” it the most in the glutes. 

HEAD: Forward eye gaze, chin tucked to your chest at the top of the movement.

HIPS: Posterior pelvic tilt (imagine tucking your “tail” between your legs like a dog)

You can also check out the video below to see the proper form for a hip thrust:

If you're looking for more glute building ideas and trainings, you'll want to check out the waitlist for my signature glute-building program called Glutmas! You can check it out here!