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.
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
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
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
helpFrequently asked questions
Is the hip thrust the best glute exercise?expand_more
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?expand_more
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?expand_more
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.
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