# Plate Hip Thrust

URL: https://heatsy.app/ex/plate-hip-thrust

Also known as: Weight 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](https://heatsy.app/ex/hip-thrust)
- [Kettlebell Hip Thrust](https://heatsy.app/ex/kettlebell-hip-thrust)