Hip Thrust
A loaded progression of the glute bridge, with the upper back supported on a bench for a greater range of motion.
How to perform it
- Sit on the ground with your upper back against a bench, knees bent, feet flat.
- Drive your hips upward until your torso is roughly parallel to the ground.
- Squeeze your glutes hard at the top.
- Lower with control and repeat.
Coaching cues
- Chin tucked, avoid arching the lower back at the top
Sets and reps
3 sets of 10–12
Where you'll see this exercise
Browse the full exercise library or return to the Strength Training for Soccer Players guide.