Plate Hip Thrust

Body region

• Glutes

Muscles

Main

• Gluteus Maximus

Helps

• Gluteus Medius
• Adductor Magnus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Erector Spinae
• Rectus Abdominis
• Vastus Lateralis

Equipment

• Weight Plate
• Flat Bench

Technique

1. Sit on the floor with your upper back against the side of a bench and a weight plate resting on your hips, held with both hands.
2. Plant your feet flat, hip-width apart.
3. Drive through the heels to lift the hips until the body is in a line from shoulders to knees.
4. Squeeze the glutes at the top.
5. Lower slowly and repeat.

Cues

• Tuck your chin and keep the ribs down.
• Rest the plate on a pad if it digs in.
• Pause at the top.

Common mistakes

• Over-arching the lower back at the top.
• Letting the plate slide off.
• Using an unstable bench.

Alternatives

• Barbell Hip Thrust
• Kettlebell Hip Thrust