Kneeling Hip Thrust
Expert Advice
Focus on squeezing your glutes at the top of the movement for maximum muscle activation.
How-to-do Steps
- Start in a kneeling position with your feet together and your body upright.
- Lean back slightly and thrust your hips forward, engaging your glutes.
- Return to the starting position with control.
- Repeat for the desired number of repetitions.
Track Kneeling Hip Thrust in FitAI
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Muscles Worked
Kneeling Hip Thrust primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Secondary
Hamstrings25%
Quads25%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Kneeling Hip Thrust work?
Kneeling Hip Thrust primarily targets the Glutes. Secondary muscles involved include Hamstrings, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Kneeling Hip Thrust?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Kneeling Hip Thrust suitable for beginners?
Yes, Kneeling Hip Thrust is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
