What you’re targeting:
- Gluteal musculature
- Multifidi (low lumbar stabilizers)
- Hamstrings
- Quadriceps
- Abdominals
What you need:
- Bench or exercise ball
- Weighted barbell or other heavy object that is comfortable to lay across the top of your hips such as a bag of sand
How to perform:
- Position:
- Support your shoulders on a bench or an exercise ball and place your feet on the ground shoulder-width apart
- Place a weighted bar, bag of sand, or medicine ball along the crease of the front of your hips
- Movement:
- Keeping your shoulders supported on the bench or exercise ball, push through your feet lift your hips up towards the ceiling and hold this position for two seconds
- Lower your hips back down to their starting position
- Tips:
- This exercise is an excellent way to build gluteal strength for forwards power with running. Focus on driving upwards through your posterior buttock muscles
What you should feel:
- Recruitment and muscle demand throughout your buttocks and thighs
How many repetitions and how much weight?
- Start light with the standard weight bar if you have access to one. Progress per the general guidelines. After getting comfortable with the positioning and set up, it is possible to progress this exercise significantly through the addition of weight. Some gyms may have a piece of equipment designed for hip thrusters.