Roll Hip Thrust
Step by step
How to perform
- Place your arms down by your sides with palms flat on the floor for stability.
- Engage your core and lift your hips off the floor, rolling your spine upwards one vertebra at a time until your body forms a straight line from your shoulders to your knees.
- Hold this position for a few seconds while squeezing your glutes at the top of the movement.
- Slowly lower your hips back down to the starting position, rolling your spine down one vertebra at a time. Repeat this exercise for the desired number of reps.
Overview
About this exercise
The Roll Hip Thrust is a highly effective lower body exercise, primarily targeting the glutes, hamstrings, and core muscles for improved strength and stability. This exercise is suitable for everyone, from beginners to advanced fitness enthusiasts, due to its adjustable intensity and versatility. Individuals may choose to incorporate the Roll Hip Thrust into their workout routines for its ability to enhance athletic performance, aid in injury prevention, and sculpt a strong, toned lower body.
Coaching cues
Form tips
Don't rush the exercise. Lift the barbell by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. A common mistake is to use the lower back to lift the weight, but the power should come from your hips and glutes.
Make sure you achieve full hip extension at the top of the movement. Your body should form a straight line from your shoulders to your knees. Avoid the common mistake of overextending the lower back, which can lead to injury.
Another common mistake is letting the knees cave in during the exercise.
Keep exploring
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Same primary muscle, with matching equipment first.