- One of the most direct glute exercises there is
- Shins vertical at the top, ribs down, chin slightly tucked
- Pause and squeeze at the top of every rep
- 3 to 4 sets of 8 to 12 reps is a good default
- Level
- Beginner
- Trains
- Glutes, Hamstrings, Adductors, Quadriceps
- Kit
- Barbell, Bench, Weight plates, Bar pad
What the hip thrust trains and why it is worth doing
The hip thrust works your glutes directly, with your hamstrings and adductors assisting. Your glutes work hardest when your hips are fully straight at the top, which is the opposite of squats and deadlifts, where the hardest part is at the bottom. That makes it a good complement to both.
Strong glutes help you sprint, jump, climb stairs and drive a sled. The hip thrust also suits people who cannot squat or deadlift heavy yet, because it puts very little load through the spine.
How to do a hip thrust
- Sit on the floor with the bottom edge of your shoulder blades against a stable bench of roughly knee height.
- Roll a padded barbell over your legs until it sits in the crease of your hips. Hold it in place with both hands.
- Plant your feet flat, about hip width apart, far enough from you that your shins will be vertical at the top.
- Tuck your chin slightly and keep your ribs down. Your eyes follow your body, looking forward rather than at the ceiling.
- Drive through your heels and push your hips up until your body forms a straight line from shoulders to knees.
- Squeeze your glutes for a second at the top, then lower under control until your backside is just off the floor.
Common mistakes
- Arching your lower back at the top. Overextending turns it into a back exercise. Finish with your ribs down and your pelvis slightly tucked.
- Feet in the wrong place. Too close and your quads take over, too far and your hamstrings cramp. Aim for vertical shins at the top.
- Cutting the top short. The last few centimetres are the point of the exercise. Pause there.
- A sliding bench. Push the bench against a wall or rack, or use one with a non-slip base.
Easier and harder versions
The same basic shape works at every level, so it is easy to scale.
- Easier: the glute bridge from the floor, bodyweight first.
- Easier: a dumbbell hip thrust, holding one dumbbell across your hips.
- Harder: a single leg hip thrust, which puts all the load on one side and shows up differences between your legs.
- Harder: a barbell hip thrust with a three second pause at the top, or with a band around your knees.
How to programme the hip thrust
The hip thrust tolerates plenty of volume. 3 to 4 sets of 8 to 12 reps with 90 seconds to 2 minutes' rest is a good default, and stronger lifters can go heavier with sets of 5 to 8.
Pair it with a squat or hinge on lower body days, one to three times a week. It works well after Romanian deadlifts or before Bulgarian split squats, and it is a good fit for strength training for runners.
If you want someone to walk you through the setup, the coaches at Lycan Strength can do that during your 7-day free trial.
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Questions
Hip thrust or glute bridge: which is better?
The hip thrust has a bigger range of motion and can be loaded more, so it is usually better for building glute strength. The glute bridge is simpler to set up and ideal for beginners or as a warm-up.
Why do I feel hip thrusts in my hamstrings?
Your feet are probably too far from the bench. Walk them in until your shins are vertical at the top and push through your heels.
Why do I feel hip thrusts in my lower back?
You are probably arching at the top. Keep your chin tucked and ribs down, and stop when your body forms a straight line from shoulders to knees.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
