Vibration Plate Hip Thrusters
Hip thrust with the upper back on a vibration plate — vibration adds neuromuscular stimulus to the glute lift.
Level: Advanced
Primary: Glutes
Secondary: Hamstrings
Movement: Compound
Tags: Explosive Hinge Olympic Lift
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Hybrid Athletic Light Activity
Equipment: Vibration Plate
Sports: Football MMA Rugby Running Soccer Track and Field
Target muscles
The glutes drive hip extension. The hamstrings co-contract. The trunk braces. The vibration adds continuous low-level stimulus.
How to perform
Setup
Sit on the floor facing away from the vibration plate. Place upper back against its edge. Feet flat on the floor.
Execution
Drive the hips upward until the body forms a straight line from shoulders to knees. Lower with control. Squeeze glutes at the top.
Common mistakes
- Hyperextending the lower back.
- Cutting the range.
- Pumping reps.
- Pushing off the toes.
- Going too heavy.
Progressions and regressions
Regress to floor glute bridges. To progress, add load.
Programming notes
Glute work. 3 sets of 10-15 reps, twice a week.
