FlexHip Thrusts
Muscles worked
- Gluteus Maximus
- Biceps Femoris (Long Head)
- Semitendinosus
- Semimembranosus
- Adductor Magnus
- CategoryLegs
- Default target4 sets × 10–12 reps
- EquipmentDumbbells, Bench (optional)
- Movement patternHinge
- Training stylesStrength, Hypertrophy
Technique
Setup
Sit on the floor with your upper back against a bench. Place a dumbbell across your hips (use padding). Bend your knees and set your feet flat.
Movement
Drive through your heels to lift your hips until your thighs and torso are in a straight line, parallel to the floor. Squeeze your glutes at the top.
Form Tip
Keep your chin tucked and your ribs down to avoid arching your back. At the top, your shins should be vertical.
Increase Difficulty
Add a 3-second pause at the top or perform unilaterally (Single-Leg Hip Thrust).
Decrease Difficulty
Perform as 'Glute Bridges' on the floor without the bench.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.