Legs · Bodyweight
Roll Hip Thrust
How to do the roll hip thrust, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Sit on the floor with your upper back resting against a bench and your feet flat on the floor. Drive through your heels to extend your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then lower your hips under control and repeat.
- 1Thrust your hips upward and feel your glutes drive the movement
- 2Drive through your heels and squeeze your glutes hard at the top
- 3Keep your chin tucked and ribs down to feel tension across your hips and core
Common mistakes
- Do not arch your lower back or push your hips too high
- Avoid using your hamstrings or lower back to start the thrust; focus on the glutes
- Do not let your knees flare wide or collapse inward
Muscles worked
The roll hip thrust mainly works the glutes, with the hamstrings, lower back, and quads assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- QuadsSupport
- Upper AbsMinor
Kovo programs the roll hip thrust for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.