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Weight-Plate Hip Thrust

IntermediateStrengthTier T3

You sit on the floor with your upper back against a bench edge and a weight plate resting on your hips, held by both hands. You drive your hips up until your body is level, then lower.

Targets: Hip
Muscles: Gluteus Maximus

Stop if

If anything hurts or feels wrong, stop and ask a qualified health professional.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

bench

Home Options

  • weight bench

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the floor with your back to a stable bench, resting your upper back against its front edge, and plant both feet flat with your knees bent. Choose a light plate and a bench that will not move.
  • Rest the plate flat on the front of your hips and hold it in place with both hands, fingers over the outer rim and thumbs on the inside, before the first thrust.
  1. A man sitting on the floor with his upper back against the edge of a bench, knees bent and both feet flat, holding a weight plate flat on his hips with both hands.

    Step 1 of 3

    Sit on the floor with your upper back against the bench and a weight plate resting on your hips. Hold it firmly with both hands, thumbs inside and fingers outside.

  2. The same man with his hips lifted so that his shoulders, hips and knees form one straight line, his upper back on the bench edge, his feet flat and the plate held flat on his hips.

    Step 2 of 3

    Keep both feet planted and drive your hips up until your shoulders, hips and knees form one straight line, with the plate still held on your hips. Then lower slowly.

  3. A man sitting on the floor with his upper back against the edge of a bench, knees bent and both feet flat, holding a weight plate flat on his hips with both hands.

    Step 3 of 3

    Sit on the floor with your upper back against the bench and a weight plate resting on your hips. Hold it firmly with both hands, thumbs inside and fingers outside.

Breathing

  • Breathe normally.

Safety Information

Choose a light plate and a stable bench; no plate weight or bench height in numbers. If anything hurts or feels wrong, stop and ask a qualified health professional. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.