Roll Hip Thrust
The bodyweight hip thrust with a foam roller under the upper back in place of the bench; lower the hips toward the floor and drive them up to a straight line.
How to do it
Setup
Upper back across a foam roller, hands behind the head, knees bent, feet flat and hip-width.
Steps
- Lower the hips toward the floor.
- Drive through the heels until the knees, hips and shoulders line up.
- Squeeze the glutes at the top, then lower under control.
Common mistakes
Roller rolling away under the back: set it firm and move the hips, not the shoulders. Arching the lower back at the top: stop at a straight line and squeeze. Pulling on the head: the hands only cradle it.
Breathing
Exhale rising, inhale lowering.
