Kneeling Hip Thrust
From tall kneeling, sit the hips back toward the heels and drive them forward until the body is straight from the knees to the head.
How to do it
Setup
Kneeling on a mat, knees hip-width, shins flat, hands clasped at the chest, torso upright.
Steps
- Sit the hips back until they nearly touch the heels.
- Drive the hips forward to tall kneeling.
- Finish with a hard squeeze, the ribs stacked over the hips.
Common mistakes
Leaning back past vertical: finish tall, not arched. Knees on a hard floor: kneel on a mat or a pad. Rushing up on momentum: a smooth drive and a hard squeeze.
Breathing
Inhale as the hips go back, exhale driving up.
