Hip Thrust
Muscles worked
Instructions
- 1Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
- 2Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- 3Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4–5 | 3–6 | 3–5 min |
| Hypertrophy | 3–4 | 8–12 | 90 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
In this pageexpand_more
About Hip Thrust
The hip thrust is performed with the back braced on a bench, a padded bar over the hips, driving the pelvis up to full hip extension. It is one of the most effective exercises for building the glutes, with the hamstrings and calves assisting. Its big range and stable position let you load heavy safely, without stressing the back the way the squat does. Push through the heels, squeeze the glutes hard at the top without over-arching the lower back, chin slightly tucked, then lower under control. Chase full hip extension: that is where the glutes work the most.
check_circleBenefits
- check_circleBuilds glute strength and size in a highly targeted way
- check_circleAllows heavy loading with little lower-back strain
- check_circleStrengthens hip extension useful for sprints and jumps
- check_circleAllows heavy loading while effectively isolating the glutes
- check_circleConsidered the reference exercise for glute strength and mass
lightbulbExecution tips
- lightbulbRest the bottom of the shoulder blades on the edge of the bench
- lightbulbPush through the heels and lock the glutes at the top
- lightbulbKeep the chin tucked with the gaze forward
- lightbulbLower the bar under control without slamming the floor
- lightbulbPosition the bench so the shoulder blades are well set at the top
- lightbulbLock the hips at the top with maximal glute contraction
warningCommon mistakes
- warningOverextending the lower back instead of squeezing the glutes
- warningFailing to reach full hip extension
- warningPushing through the toes rather than the heels
- warningSetting the bench too high or too low on the back
- warningHyperextending the lower back at the top instead of locking the hips
- warningPlacing the bar too high on the stomach instead of the hips
tuneVariations and alternatives
- tuneGlute Bridge — a floor version, more accessible, less loading possible
- tuneSingle-Leg Hip Thrust — a more stability-demanding unilateral variant
- tuneMachine Hip Thrust — guides the movement, useful for beginners
- tuneBanded Hip Thrust — adds resistance at the top of the movement
person_checkWho it's for and level
The hip thrust suits all levels seeking to build glute strength and mass, from beginners at bodyweight or light load to advanced athletes loading it heavy. It's a top choice for athletes wanting to improve hip extension power, essential for sprinting and jumping. It's also very popular in physique-focused programs targeting glute development.
shieldSafety and precautions
The main risk is compensating at the top with lower-back hyperextension rather than locking the hips through glute contraction; focus on the contraction feeling rather than how high you rise. Protect the pelvis with a pad or towel to avoid discomfort that could make you compensate posture. Make sure the bench is stable and won't slide during the set.
calendar_monthWhere to place it in your program
Place the hip thrust as a main or secondary leg/glute exercise, for 3 to 4 sets of 8 to 12 reps with 90 seconds of rest for a strength-hypertrophy goal, or 3 sets of 15 to 20 reps for muscular endurance. A frequency of 1 to 2 times a week suits this movement well, which tolerates heavy loads.
helpFrequently asked questions
Is the hip thrust the best glute exercise?
It is one of the most effective because it maximizes tension at full hip extension, where the glutes work hardest.
How many reps should I do?
8-12 heavy reps for strength and size; longer sets work well for endurance and activation.
Where should I place my feet in the hip thrust?
Place the feet so the shins are vertical at the top position. Too close, you feel the quads more; too far, the hamstrings more. Adjust until you mainly feel the glutes, with vertical shins at the top of the movement.
Hip thrust or glute bridge, which should I choose?
The hip thrust allows much greater range and load thanks to the bench support; the glute bridge remains useful as a warm-up or for beginners without a bench available.
How can I protect the pelvis from bar discomfort?
Use a hip thrust pad or wrap a thick towel around the bar to spread out the pressure.
How high should I raise the hips?
Until the torso is parallel to the floor and the hips are fully extended, without excessive lower-back hyperextension.
What starting load do you recommend?
Start with the empty bar or a light weight to master the path, since the hip thrust often allows heavier loading than the squat once technique is acquired.
Do I need a specific bench for the hip thrust?
A sturdy flat bench is enough; some gyms offer a dedicated lower, more stable bench, but it's not essential.
Can the hip thrust be done without a barbell?
Yes, with a dumbbell or kettlebell placed on the hips, a good alternative for beginners or home training.
How much rest between heavy sets?
2 to 3 minutes for heavy strength sets, allowing full recovery between each maximal effort.
Does foot position on the floor matter for this exercise?
Yes, feet roughly hip-width apart with shins vertical at the top of the movement generally produces the best glute activation.
Can the hip thrust be performed with a resistance band added for extra top-range tension?
Yes, looping a band around the hips and a fixed base adds extra resistance exactly where the glutes are strongest, a good intensification technique.
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