鍛錬How to do Couch hip thrust
Couch hip thrust works the Glutes (gluteus maximus), hamstrings with no equipment. Key cue: “Shoulder blades on the couch, chin tucked. Drive your hips up”
Steps
- Rest the bottom of your shoulder blades on the edge of a couch or sturdy chair, knees bent
- Push through your heels to lift your hips
- When your knees, hips and shoulders form a straight line, squeeze your glutes and hold
- Lower slowly
How many: 10–15 reps × 2–3 sets
Muscles worked
Glutes (gluteus maximus), hamstrings
Common mistakes
- Arching your back to lift too high
- Feet too far out, so your hamstrings do most of the work
Easier or harder
| Easier | Do a glute bridge on the floor instead |
|---|---|
| Harder | Do it on one leg |
Build a glutes routine with a timer
More glutes exercises
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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.