Hip Thrust

Muscles Worked

How to Perform

1. 1

   Setup: Sit on the ground with your upper back against a bench, positioned so the bench hits just below your shoulder blades. Place a barbell across your hips with a pad for comfort. Plant your feet flat, hip-width apart, toes pointing slightly out.

2. 2

   Starting Position: Hold the bar securely with both hands. Take a deep breath and brace your core. Your shins should be vertical and knees bent at approximately 90 degrees. Keep your chin tucked slightly and look straight ahead or slightly down.

3. 3

   Drive Up: Push through your heels and drive your hips up toward the ceiling. Focus on squeezing your glutes maximally to lift the weight. Your torso should rise as one rigid unit with your hips—don't hyperextend your lower back.

4. 4

   Full Extension: At the top, your body should form a straight line from shoulders to knees. Squeeze your glutes as hard as possible and hold for a one-second count. Your shins should be vertical and your weight distributed through your heels and midfoot.

5. 5

   Lower Controlled: Lower the weight back down in a controlled manner, maintaining tension in your glutes. Don't let the weight drop. Touch the ground lightly or keep the weight hovering, then immediately drive back up for the next rep.

Common Mistakes

• Hyperextending the Lower Back

  Arching your back excessively at the top shifts tension from glutes to your spine. Think about creating a neutral spine by tucking your ribs down and squeezing your abs while driving your hips up.

• Pushing Through Toes

  Rising up on your toes engages quads instead of glutes. Keep your heels planted firmly and push through them. If you can wiggle your toes at the top, you're doing it right.

• Not Going High Enough

  Stopping short of full hip extension reduces glute activation. Drive your hips all the way up until your torso and thighs form a straight line. Maximum glute contraction happens at full extension.

• Bench Positioned Too High

  If the bench hits your neck or upper back, it compromises the movement. The bench should contact just below your shoulder blades, allowing your shoulders to stay stable while your hips move freely.

Pro Tips

• Pause at the Top

  Adding a 2-3 second hold at full extension maximizes glute activation and time under tension. This isometric contraction builds incredible glute strength and mind-muscle connection. Your glutes should be screaming by the end of the set.

• Use a Barbell Pad

  Don't tough it out with bare bar on your hips. The discomfort will limit your weight and reps, preventing optimal glute stimulus. A quality pad allows you to focus on contracting your glutes, not managing hip pain.

• Try Different Foot Positions

  Wider stance emphasizes glute medius and outer glutes, narrower stance hits glute max more. Experiment with foot position to target different areas. Most people benefit from a stance at or slightly wider than hip-width.

• Perfect for High Volume

  Glutes respond exceptionally well to volume. Don't be afraid to program multiple sets of 10-20 reps. The hip thrust allows high-volume work without the fatigue and technical breakdown of squats or deadlifts.

Variations

Alternatives

Related Leg Exercises