Pelvic Thrusts

Target Muscles:

Glutes (Butt), Hamstring (back,upper leg)

How To:

  • Lie on your back with your heels on a bench or chair…your legs should make a 90 degree angle
  • With your arms relaxed at your side, raise the left leg up so it is pointed toward the sky…keep foot flexed (don’t point your toe)
  • Pressing the right heel into the bench or chair, drive your left heel straight up toward the sky by lifting your hips
  • Pause and slowly lower your body down until it almost touches the floor…repeat for instructed number of reps and switch legs

Important: Remember to breathe. Exhale as you drive your leg toward the sky and inhale on the way down.




Leave Pelvic Thrusts for Strength Training