Roll Hip Thrust
Expert Advice
Keep your movements controlled and focus on using your glutes to lift your hips rather than relying on momentum.
How-to-do Steps
- Sit on the ground with a foam roller positioned under your upper back.
- Bend your knees and plant your feet firmly on the ground.
- Push through your heels and thrust your hips upward, rolling the foam roller towards your head.
- Lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Track Roll Hip Thrust in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Roll Hip Thrust primarily targets the Glutes, Hamstrings, with Stretching mechanics using Foam Roller. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Hamstrings30%
Secondary
Quads20%
Equipment
Foam Roller
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Roll Hip Thrust work?
Roll Hip Thrust primarily targets the Glutes, Hamstrings. Secondary muscles involved include Quads. It is classified as a Stretching exercise performed with Foam Roller.
How many sets and reps should I do for Roll Hip Thrust?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Roll Hip Thrust suitable for beginners?
Yes, Roll 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.
