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Foam Roll Hip Thrust being performed with proper form
Foam Roll Hip Thrust demonstration video — proper form for the full movement.

How to do a Foam Roll Hip Thrust

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
13,465
Popularity Rank
987th
Difficulty
Beginner
Glutes Strength
81 mSCORE 50th
Equipment Required
  • Photo of Foam Roller
    Foam Roller

Workouts with Foam Roll Hip Thrust

    Target muscles worked

    Primary Muscles
    Glutes
    Secondary Muscles
    Hamstrings

    Instructions for Proper Form

    Foam Roll Hip Thrust is a variation of the Hip Thrust. Like other Hip Thrust variations, this compound exercise primarily targets the glutes. The foam roll can offer additional comfort and stabilization by supporting the hips and lower back. This is an excellent choice for beginners or those with sensitivities needing a more accessible Hip Thrust version.

    1. Lie back on the floor with your heels on a foam roller. Place both palms down on the floor for stability.
    2. Position the foam roller such that your knees will be at roughly 90-degree angles at the top of the hip thrust.
    3. Engage your glutes and hamstrings to drive your hips up by pushing through your heels into the foam roller.
    4. Hold this position for a moment once your hips are inline with your shoulders and knees.
    5. Slowly allow your hips to descend back into the starting position while maintaining tension in your glutes and hamstrings.
    6. You should feel this exercise in your glutes and hamstrings.

    Sets & Reps Calculator

    Average Foam Roll Hip Thrust standards by male, female, gender, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      3
      sets
      6
      reps
      1 Set Max
      7
      reps
    • intermediate
      4
      sets
      7
      reps
      9
      reps
    • advanced
      4
      sets
      7
      reps
      9
      reps

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    Alternatives & Variations to Foam Roll Hip Thrust

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    1. 1. Dumbbell Hip Thrust

      Photo of Dumbbell Hip Thrust being performed
      88.1 mSCORESWAPPED 38 TIMES

      This exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.

    2. 2. Barbell Hip Thrust

      Photo of Barbell Hip Thrust being performed
      95.2 mSCORESWAPPED 25 TIMES

      Barbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.

    3. 3. Hip Thrust

      Photo of Hip Thrust being performed
      97 mSCORESWAPPED 15 TIMES

      Hip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.

    4. 4. Frog Pump

      Photo of Frog Pump being performed
      53.8 mSCORESWAPPED 14 TIMES

      Frog Pump is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By placing your feet together with your knees flared out to either side, you can further recruit your hip flexors.