Hip Thrust

Leg strength is essential for core, pelvic, and lower body stability. Without it, you are more likely to suffer from knee discomfort, low back pain, and other forms of ailments. The Hip Thrust should be part of your training program if you want to gain size and strength. Athletic abilities such as jumping, running, and changing directions are also enhanced by strong leg muscles. In general, powerful legs are essential for mobility. Hip Thrust increases leg strength and growth in a manner that few other exercises do, and experts believe that they help a wide range of people, from athletes to seniors over the age of 65. You position yourself with your back against a raised surface (such as a bench or a box), knees bent, and feet flat on the ground.

The bench should be slightly below your shoulder blades, with your feet shoulder-width apart. Keeping your chin tucked, push through your heels until your thighs are parallel to the floor — your legs should make a 90-degree angle as you breathe in through your nose and out through your mouth. After that, try a single-leg version or safely add weight to the exercise with a barbell, plate, or dumbbell – more on that below.

Quantity:
Set: 3 sets
Repetitions: 15–20/set