Hip Thrusts Alternating Tucks
Starting Posture
Sit on the floor with your knees bent and feet flat on the ground. Place your hands behind you for support.
How to Exercise
Lift your hips off the ground, engaging your glutes and core. While keeping your hips lifted, alternate bringing your knees towards your chest one at a time.
Breath Control
Inhale as you lift your hips and exhale as you tuck your knees towards your chest.
Common errors
Swinging your legs instead of lifting them with control. Not engaging the core and glutes properly. Allowing the hips to drop towards the ground.
Weights
You can add a resistance band around your thighs or use ankle weights for added intensity.
Grips
N/A
Variations
To make the exercise easier, you can perform hip thrusts without the alternating tucks and focus on lifting and lowering the hips. To make it more challenging, you can perform the hip thrusts on an elevated surface or add a resistance band for extra resistance.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on squeezing your glutes at the top of the movement. Keep your core engaged throughout the exercise to maintain stability. Do not rush through the movement, control the motion for maximum benefit.
Cautions
Avoid overarching your lower back. If you feel any discomfort or pain, stop the exercise immediately.