How to do a Foam Roll Hip Thrust
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Foam Roll Hip Thrust
Foam Roller
Workouts with Foam Roll Hip Thrust
Target muscles worked
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.
- Lie back on the floor with your heels on a foam roller. Place both palms down on the floor for stability.
- Position the foam roller such that your knees will be at roughly 90-degree angles at the top of the hip thrust.
- Engage your glutes and hamstrings to drive your hips up by pushing through your heels into the foam roller.
- Hold this position for a moment once your hips are inline with your shoulders and knees.
- Slowly allow your hips to descend back into the starting position while maintaining tension in your glutes and hamstrings.
- You should feel this exercise in your glutes and hamstrings.
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Alternative Exercises to Foam Roll Hip Thrust
1. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 36 TIMESThis 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. Barbell Hip Thrust
95.2 mSCORESWAPPED 25 TIMESBarbell 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. Hip Thrust
97 mSCORESWAPPED 15 TIMESHip 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.
- Beginner
- Glutes
4. Step Up
60.5 mSCORESWAPPED 13 TIMESStep Ups are a compound, bodyweight exercise that target your glutes, quads, and hamstrings. This exercise can be a bit more forgiving than other similar exercises, by allowing you to remain in a standing position, while still engaging the muscles in your leg. By targeting each side individually, you can ensure that you aren’t compensating for any strength discrepancies between sides.
- Beginner
- Glutes
- Box
5. Frog Pump
53.8 mSCORESWAPPED 13 TIMESFrog 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.
- Beginner
- Glutes