Hug a med ball on your hips and thrust away.
Keep the ball steady on your hips and finish flat, ribs down at the top.
The Medicine Ball Hip Thrusts is a Glutes-first movement, with Hamstrings working as the supporting cast. Track it consistently and you'll see exactly how it feeds your glutes volume for the week.
The Medicine Ball Hip Thrusts primarily works the Glutes with Hamstrings assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
