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Upper Legs · Body Weight
Celebratory Hip Thrust
Celebratory Hip Thrust is an intermediate compound strength exercise that works the glutes (upper legs), with the hamstrings and calves assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Celebratory Hip Thrust
- Begin by standing with your feet shoulder-width apart and your arms extended straight up in the air.
- Simultaneously bend your elbows and thrust your arms downwards to your hips while thrusting your hips forward.
- Return to the initial position with your arms extended overhead and your hips back in the starting position.
- Repeat the movement for the desired number of repetitions.
Form tips
- Perform the movement with a controlled pace, focusing on the coordinated motion of your arms and hips.
- Use the downward thrust of your arms to help generate momentum for the hip thrust.
- Keep your feet firmly planted on the floor to maintain stability.
Celebratory Hip Thrust alternatives
More glutes exercises
Celebratory Hip Thrust FAQ
What muscles does Celebratory Hip Thrust work?
Celebratory Hip Thrust mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus and Quadriceps Femoris). The hamstrings and calves work as secondary muscles.
What equipment do you need for Celebratory Hip Thrust?
None. Celebratory Hip Thrust is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Celebratory Hip Thrust should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Celebratory Hip Thrust good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Celebratory Hip Thrust burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Celebratory Hip Thrust?
Other exercises for the glutes include Dumbbell Hip Thrust, Barbell Hip Thrust, Hip-Thrust in Smith Machine and Dumbbell Staggered Hip Thrust.
For developers
Use Celebratory Hip Thrust in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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