Side-Step Hip Thrust
Strengthen your glutes & improve hip mobility with the Side-Step Hip Thrust! A challenging variation of a classic exercise.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by sitting on the ground with your shoulder blades against a bench or stable surface.
2. Bend your knees and place your feet flat on the floor, hip-width apart.
3. Push through your heels and thrust your hips upward, extending your hips fully and squeezing your glutes at the top of the movement. Ensure your backbone is neutral and chin tucked to avoid strain on your neck. This is the starting position (similar to the first image).
4. While keeping your hips raised, step one foot out to the side as far as you can while maintaining stability.
5. Bring this foot back to the starting position and repeat the side step with the other foot.
6. Keep alternating side steps while maintaining the hip thrust position with your core engaged and hips extended.
7. Perform 8-12 side steps per side, depending on your ability.
8. After completing one set, carefully lower your hips back to the ground.
9. Rest for 60-90 seconds between sets before repeating for 3-4 sets in total.
Always perform the exercise with controlled movements and avoid letting your hips sag during the side steps to maximize engagement of the glutes and protect your lower back.
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