Side-Step Hip Thrust
Strengthen your glutes & improve hip mobility with the Side-Step Hip Thrust! A challenging variation of a classic exercise.
The Side-Step Hip Thrust is a compound exercise that mainly works the glutes & hips and quads, with help from the lower back and core. You'll need: exercise bench.
Required Equipment
Side-Step Hip Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Spinal Erectors (erector spinae); Obliques
Side-Step Hip Thrust Variations and Alternatives
How to do the Side-Step Hip Thrust
Begin by sitting on the ground with your shoulder blades against a bench or stable surface.
Bend your knees and place your feet flat on the floor, hip-width apart.
Push through your heels and thrust your hips upward, extending your hips fully and squeezing your glutes at the top of the movement. Ensure your backbone is neutral and chin tucked to avoid strain on your neck. This is the starting position (similar to the first image).
While keeping your hips raised, step one foot out to the side as far as you can while maintaining stability.
Bring this foot back to the starting position and repeat the side step with the other foot.
Keep alternating side steps while maintaining the hip thrust position with your core engaged and hips extended.
Perform 8-12 side steps per side, depending on your ability.
After completing one set, carefully lower your hips back to the ground.
Rest for 60-90 seconds between sets before repeating for 3-4 sets in total.
Always perform the exercise with controlled movements and avoid letting your hips sag during the side steps to maximize engagement of the glutes and protect your lower back.
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Side-Step Hip Thrust FAQs
What muscles does the Side-Step Hip Thrust work?
The Side-Step Hip Thrust mainly works the glutes & hips and quads, with help from the lower back and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Side-Step Hip Thrust?
Exercise bench.
Is the Side-Step Hip Thrust a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Side-Step Hip Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Step Hip Thrust variations and alternatives?
Similar exercises include the Barbell Single-Leg Elevated Hip Heel Thrust, Cable Standing Hip Thrust, Celebratory Hip Thrust and Dumbbell Staggered Hip Thrust.
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