Hip Thrust (Bodyweight)

Muscles Worked

Instructions

1. Sit on the floor with your upper back against a bench or couch.
2. Place feet flat on the floor hip-width apart.
3. Drive through your heels to lift your hips until they are fully extended.
4. Squeeze your glutes hard at the top.
5. Lower your hips back down with control.

Instrucciones(ES)

1. Siéntate en el suelo con la parte superior de la espalda contra un banco o sofá.
2. Coloca los pies en el suelo al ancho de caderas.
3. Empuja a través de los talones para elevar las caderas hasta la extensión completa.
4. Aprieta fuerte los glúteos en la parte alta.
5. Baja las caderas con control.

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