Roll Hip Thrust

Muscles worked

Setup

1. Lie flat on your back on a mat with your knees bent at approximately 90 degrees.
2. Place a foam roller horizontally under the arches of both feet, keeping your feet hip-width apart.
3. Rest your arms flat on the floor by your sides with palms facing down for stability.

How to do it

1. Exhale and drive your feet into the roller, lifting your hips toward the ceiling until your body forms a straight line from knees to shoulders.
2. Squeeze your glutes hard at the top of the movement, ensuring the foam roller does not roll away from you.
3. Inhale as you slowly lower your hips back to the starting position, maintaining control throughout the descent.
4. Maintain a steady 2-1-2 tempo (2 seconds up, 1-second pause at the top, 2 seconds down).

Form checklist

• Keep your ribs tucked and core engaged to prevent your lower back from arching.
• Ensure the foam roller remains stationary under your feet throughout the entire set.
• Maintain a neutral neck position by looking straight up at the ceiling.
• Focus on driving through the mid-foot rather than just the toes.

Pro tips

• Imagine pulling the foam roller toward your glutes as you lift to maximize hamstring recruitment.
• Perform a slight posterior pelvic tilt (tuck your tailbone) at the top of the rep to fully shorten the glute fibers.

Make it harder

• Perform the movement unilaterally by lifting one leg off the roller and thrusting with a single leg.
• Add a 'roll-out' at the top of the bridge, extending your legs slightly while keeping hips high before pulling back and lowering.

Frequently asked

What muscles does the roll hip thrust work?

The roll hip thrust primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the roll hip thrust?

The roll hip thrust requires no equipment — just your body weight.

Is the roll hip thrust good for beginners?

The roll hip thrust is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Hamstring Curl JackIntermediate · abs, glutes, hamstrings, and quadriceps
• Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Banded Hip ThrustIntermediate · glutes, hamstrings, and quadriceps
• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius