hip and glute · intermediate · bench

Hip Thrust off a Bench

gluteship extensionposterior chain

0.0s / 5.7s

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Glutes

15%

Hamstrings

12%

Quads

10%

Trans. Abdominis

15%

Erector Spinae

8%

Trans. Abdominis 15% — deep, not shown on the figure

Sets

3

Reps

8–12

Hold

2 sec at the top

Rest

60–90 sec

The bench version doubles the hip range of a floor bridge — earn it with pain-free bridges first.