Puregemco Fitness: How to Properly Do Hip Thrusts (a.k.a Back-Elevated Glute Bridge)

This movement is exactly the same as the Glute Bridge, except that your back is elevated, which will increase your range of motion and prepare you for a weighted hip thrust.

1. Start with your shoulder blades against a bench, and your arms spread across it for stability. If your shoulders don’t reach the bench, you may need to start with your butt slightly off the floor. Bend your knees to about 90 degrees, and make sure your feet are flat on the floor.
2. Take a big breath in, blow your air out fully, and brace your core.
3. Squeeze your glutes, lift up your hips, and hold a second or two. It’s very important that you don’t hyperextend your lower back at the top.

Instructions by girlsgonestrong.com

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