The hip thrust is an exercise for the hips designed to increase your strength, speed and power. It helps you stretch your hips by pulling them behind your body. When your glutes are not developed, your overall strength, speed and power will not be as strong as they should be.

Even though you can do other exercises to strengthen your legs, your glutes are the main source of strength and you need to do hip thrusts to achieve your personal best. There are different ways to do hip thrusts, from using weights to machines to your legs themselves. Any of these exercises can help you work your glutes and develop more strength, speed and intensity.

There are four main reasons to do hip thrusts.

It will improve the size and strength of your hips.

It will improve your acceleration and sprint speed.

It will increase the power of your deep squat.

It will improve the overall function of your body.

How do I prepare for the hip thrust? To do this exercise, you will need a bench. You want the bench to be high enough to hit the middle of your back. If the bench is between 13 and 19 inches in height, it should work for most people. Ideally, you will be sitting with your back to the bench, and the bench should hit you at the bottom of your shoulder blades.

You won’t be able to shift your back out of the way. When you do hip thrusts, this will be the turning point of your back on the bench. There is a variation of the hip thrust in the United States where the bench is placed lower on the back, and some people find that this puts more load on the hips and less stress on the back.

Whichever way you prefer, your goal is to have your back rotate around the bench as you perform the exercise. Don’t move your back, just lean it against the bench and rotate.