Celebratory hip thrust

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Gluteus Maximus, Gluteus Mideus, Quadriceps Femoris

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Begin by standing with your feet shoulder-width apart and your arms extended straight up in the air.
2. Simultaneously bend your elbows and thrust your arms downwards to your hips while thrusting your hips forward.
3. Return to the initial position with your arms extended overhead and your hips back in the starting position.
4. Repeat the movement for the desired number of repetitions.

Form tips

• Perform the movement with a controlled pace, focusing on the coordinated motion of your arms and hips.
• Use the downward thrust of your arms to help generate momentum for the hip thrust.
• Keep your feet firmly planted on the floor to maintain stability.