How to do the Chair Hip Thrust

The Chair Hip Thrust is a hips move. You can do it at home on one mat, with no jumping and nothing that shakes the floor.

• Level 3/5
• Glutes
• You need: Chair

Form cues

1. Rest your upper back on the chair edge
2. Drive up until knees, hips and shoulders line up
3. Tuck your chin and squeeze for a second

Muscles worked

Glutes — Drive with your glutes, squeeze one second

More bodyweight glutes exercises

Easier → harder

Climb the same move from easier to harder steps. The right step leaves you two or three reps in reserve at the end of 40 seconds.

1. Step 1 · Glute Bridge
2. Step 2 · Single-leg Bridge
3. Step 3 · Chair Hip Thrust

More moves for the same area

• Glute BridgeLevel 1/5
• Hip CARsLevel 1/5 · Wall
• Good MorningLevel 1/5
• 90/90 SwitchLevel 1/5
• Crab WalkLevel 2/5
• Deep Squat HoldLevel 2/5

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