Kneeling Hip Thrust
Primary
Glutes
Secondary
Quadriceps, Core
Equipment
Bodyweight
Difficulty
Beginner
Type
Hinge
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For training your glutes, the Kneeling Hip Thrust is a solid beginner-level hip hinge movement in the compound category. Use for bodyweight training or as a warm-up for heavy hip thrusts.
Everything You Need to Know About the Kneeling Hip Thrust
The Kneeling Hip Thrust is a good for beginners exercise that targets your Glutes (gluteus maximus) and Quadriceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for bodyweight training or as a warm-up for heavy hip thrusts. This timing makes the most of your workout and helps you get better results. Who is this for? Beginners to intermediate lifters seeking bodyweight glute training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Kneeling Hip Thrust work?
Primary
Secondary
Stabilizers
Step-by-step: Kneeling Hip Thrust
- 1
Kneel on the floor with your knees hip-width apart.
- 2
Keep your torso upright and arms crossed over your chest.
- 3
Engage your core and maintain a neutral spine position.
- 4
Lean back by hinging at your knees while keeping torso straight.
- 5
Lower until you feel a stretch in your quads and glutes engaged.
- 6
Drive your hips forward to return to the upright kneeling position.
What are the best tips for the Kneeling Hip Thrust?
Keep your body in a straight line from knees to head.
Squeeze your glutes hard as you drive forward.
Control the lean back phase to maximize time under tension.
Start with a smaller range of motion and progress gradually.
Mistakes to watch for on the Kneeling Hip Thrust
Bending at the hips instead of leaning as one unit.
Losing hip position during the Kneeling Hip Thrust shifts the loading pattern away from your Glutes (gluteus maximus) and can compress your lower back. Stay planted and let your Glutes (gluteus maximus) do the work.
Allowing the lower back to arch excessively.
A compromised back position during the Kneeling Hip Thrust puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Going too far back before building adequate strength.
A compromised back position during the Kneeling Hip Thrust puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Who should do the Kneeling Hip Thrust?
Beginners to intermediate lifters seeking bodyweight glute training.
How to Program the Kneeling Hip Thrust
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 60 seconds between sets.
What are good alternatives to the Kneeling Hip Thrust?
Glute Bridge
Hip Thrust Machine
Barbell Hip Thrust
Other Variations
- Banded Kneeling Hip Thrust
- Weighted Kneeling Hip Thrust
- Kneeling Squat
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Kneeling Hip Thrust — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use a padded surface or mat under your knees.
- Progress gradually to avoid knee strain.