Hip Thrust
Build a stronger, firmer butt! The hip thrust is a powerhouse exercise targeting your glutes for maximum results. Get started now!
The Hip Thrust is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: exercise bench or barbell or weight plates.
Required Equipment
Hip Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
How to do the Hip Thrust
Sit on the ground with a bench or stable surface directly behind you. Have a weighted barbell over your legs (optional). Roll the bar so that it is directly above your hips, and lean against the bench so that your shoulder blades are near the top of it.
Start with your feet flat on the ground, approximately hip-width apart. Your knees should be bent, and your feet should be positioned so that when you thrust upwards, your knees will be directly above your ankles.
Drive through your heels to lift your hips vertically upwards. Ensure your chin stays tucked to your chest to avoid hyperextension in your neck.
Your body should form a straight line at the top of the movement from your shoulders to your knees.
Pause and contract your glutes at the top of the thrust.
Slowly lower your hips back down to the ground to complete the repetition.
If using a barbell, ensure it is secured properly and padded if necessary to avoid discomfort.
It is important to keep the movement controlled, engaging your core and squeezing your glutes throughout. A proper warm-up before performing hip thrusts is recommended.
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Hip Thrust FAQs
What muscles does the Hip Thrust work?
The Hip Thrust mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Hip Thrust?
Exercise bench or barbell or weight plates.
Is the 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 Hip Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hip Thrust variations and alternatives?
Similar exercises include the 45-Degree Hip & Glute Focused Extension, Barbell Glute Bridge, Barbell Elevated Hip Heel Thrust and Barbell Ka Glute Bridge.
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