How To Do A Hip Thrust

The hip thrust is a glute exercise where you rest your upper back on a bench, place a barbell across your hips and drive your hips up toward the ceiling. Compared to a floor glute bridge, the bench lets you move through a bigger range and load much more weight.

Research and practical experience both show that hip thrusts work the glutes very hard, which is why they have become a staple in glute and lower-body programs.

Hip Thrust Quick Facts

Primary Muscles	Glutes
Secondary Muscles	Hamstrings, quads, adductors, core
Equipment	Barbell, plates, a bench and a bar pad
Level	Beginner
Sets And Reps	3-4 sets of 8-12 reps

How To Do A Hip Thrust

1. Sit on the floor with your upper back against the long edge of a bench.
2. Roll a padded barbell over your legs until it sits in the crease of your hips.
3. Plant your feet flat, about shoulder-width apart, with your knees bent.
4. Brace your core, tuck your chin slightly and drive through your heels to lift your hips.
5. Stop when your hips are level with your knees and shoulders and your shins are vertical.
6. Squeeze your glutes for a second, then lower your hips under control.

Hip Thrust Form Tips

• The bench edge should sit just below your shoulder blades.
• Keep your gaze forward rather than at the ceiling. That keeps your ribs down.
• Adjust your feet so your shins are vertical at the top.
• Use a thick bar pad or folded mat to keep the bar comfortable on your hips.

Common Mistakes To Avoid

• Overarching the lower back. Finishing with an arched back moves the work out of the glutes.
• Feet too close or too far. Too close shifts work to the quads, too far shifts it to the hamstrings.
• Pushing through the toes. Keep pressure through your heels and mid-foot.
• Rushing the top. Pause and squeeze before lowering.

Muscles Worked

The glutes extend the hips to drive the bar up. The hamstrings and adductors assist, the quads hold the knees in place, and the core keeps the ribs and pelvis aligned.

Hip Thrust Variations

• Glute Bridge: The floor version with less range of motion.
• Single-Leg Hip Thrust: Bodyweight on one leg for a big challenge.
• Banded Hip Thrust: A band across the hips for home training.
• Kettlebell Swing: A dynamic hip-extension exercise.
• Romanian Deadlift: Hits the glutes and hamstrings in a stretch.

How Many Sets And Reps Should You Do?

Start with 3-4 sets of 8-12 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Hip Thrusts At Home

A sturdy flat bench at the right height and a thick barbell pad make hip thrusts far more comfortable, especially as the weights get heavy. For a closer look, read our Force USA MyRack review.

Frequently Asked Questions

What Is The Difference Between A Hip Thrust And A Glute Bridge?

A hip thrust puts your upper back on a bench, which increases the range of motion and makes it easier to load heavily. A glute bridge is done flat on the floor.

How Heavy Should Hip Thrusts Be?

Choose a load you can lift for 8-12 reps with a full squeeze at the top. Many people progress to heavier loads here than in squats.

Do Hip Thrusts Make Your Glutes Bigger?

They train the glutes hard through a full range, which is a key ingredient in building glute muscle along with progressive loading and enough protein.

More Exercise Guides

• How To Do A Deadlift
• How To Do A Romanian Deadlift
• How To Do A Back Extension
• How To Do A Bulgarian Split Squat
• How To Do A Glute Bridge
• How To Do A Goblet Squat

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.