Glutes
Hip Thrust with 2s Squeeze
A hip thrust with a 2 second hold at the top of every rep. The hold keeps your glutes working at the top, the hardest part of the move, instead of letting you rush through it.
- Works
- Glutes, hamstrings, core
- Equipment
- One dumbbell and a bench, sturdy box or couch
- Load
- Heavy
How to do it
- 1Set up with the bottom of your shoulder blades on a bench, a dumbbell across your hips and your feet flat, hip width apart.
- 2Drive through your heels to lift your hips until your body is flat from shoulders to knees.
- 3Hold there for 2 full seconds, squeezing your glutes as hard as you can.
- 4Lower under control, then drive straight back up into the next rep.
Cues
- Count it out at the top: 1, 2, then lower.
- Tuck your hips under slightly so your glutes hold the weight, not your back.
- Keep your chin tucked and your eyes forward through the hold.
Common mistakes
- Cutting the hold short. If you can't hold a full 2 seconds, the dumbbell is too heavy. Go lighter.
- Holding it with your lower back. If you feel the hold in your back, you've arched. Bring your ribs down and tuck your hips slightly.
- Dropping out of the hold. After the squeeze, lower under control. Don't let the weight fall.
Easier
Hold for 1 second instead of 2, or go lighter.
Harder
Stretch the hold to 3 seconds, or take 3 seconds on the way down too.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
How long should you hold a hip thrust at the top?
For this version, 2 seconds. That's long enough to really squeeze, but short enough that you can still go fairly heavy. If you can't hold a full 2 seconds with your hips up, go lighter.
