Eisenhorn hip thrust – how to do it right
On your back, bar on your hips, lift your hips.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- On your back, bar on your hips (use a pad).
- Feet hip-width, heels close to your glutes.
- Lift until shoulders, hips and knees line up – squeeze your glutes.
- No arched back.
How long?
40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds.
If something niggles
Don’t fancy the floor? Then do Glute bridge instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
In BLOX
Part of these blocks: Eisenhorn legs. BLOX builds your workout from them – based on your time, energy and how you feel today.
Similar exercises
Glute bridgeOn your back, feet down, lift hips and squeeze glutesRomanian deadliftKnees slightly bent, hips back, back straightSingle-leg glute bridgeOne leg straight, lift hips, keep pelvis levelFrog bridgeSoles together, knees out, lift your hips, squeeze your glutesEisenhorn deadliftBar from knee height, hips back, back straightKettlebell swingHips back, then snap them forward – arms stay loose