Direct answer: The hip thrust involves raising the hip against resistance with a stable support to the trunk. The height of the seat, position of the feet and load need to allow control. Finish the elevation with the hip, avoiding using an excessive extension of the lumbar to rise further.
Assemble exercise
Check whether the seat or machine is firm and whether the load can be positioned and removed safely. Use adequate protection when there is bar pressure. Test the movement with little resistance before setting the workload and ask help to learn how to mount.
Control the climb and turn
Observe if the feet remain supported and if the trajectory repeats. The height achieved should come from a controlled hip movement. Avoid speeding up the descent or changing the position to finish a repetition; these details make it difficult to compare loads and can generate discomfort.
Register the exercise
Write down seat, load, repetitions and amplitude. Machines and free bar have no directly equivalent resistance. Hip thrust is an option for the gluteal program; it should be evaluated along with other exercises and the client's response.
What to record and discuss
- Check the stability of the support before mounting the load.
- Side film to show hip and torso.
- Increase resistance when the pattern is consistent.
Questions about this topic
Do I need to feel it burn to work?
Is lumbar pain normal in this exercise?
References and further reading
Educational content. Examples need adaptation to your experience, routine and health context.