Weighted Hip Thrust
Build a stronger, sculpted lower body with Weighted Hip Thrusts. Target glutes and hamstrings effectively!
The Weighted 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 and weight plates.
Required Equipment
Weighted Hip Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Weighted Hip Thrust Variations and Alternatives
How to do the Weighted Hip Thrust
A weight (dumbbell or kettlebell)
1. Starting Position:
Sit on the ground with your upper back resting against the bench.
Roll the weight towards you, so it is just above your hips.
Bend your knees and place your feet flat on the floor, shoulder-width apart.
Foot Placement:
Your feet should be positioned directly under your knees, ensuring that your shins are vertical when you lift.
Body Alignment:
Lean back against the bench, keeping your head and neck relaxed.
Ensure that your shoulders are resting on the bench for support.
Movement Initiation:
Engage your core and push through your heels to lift your hips towards the ceiling.
Squeeze your glutes at the top of the movement, holding for a moment.
Final Position:
Your body should form a straight line from your shoulders to your knees at the top of the lift.
Ensure that you are not overextending your lower back; keep your core braced.
Returning to Start:
Lower your hips back down towards the ground in a controlled manner, keeping tension in your glutes.
Stop just above the ground, without letting your glutes touch the floor, to maintain tension.
Repetitions:
Repeat the movement for your desired number of repetitions, typically 8-12 for beginners, ensuring to maintain proper form throughout.
Breathing:
Inhale as you lower your hips and exhale as you lift them.
Tips:
Start with a lighter weight to practice form before increasing the load.
Maintain a neutral spine throughout the movement to avoid injury.
Focus on using your glutes, not your back, to lift your hips.
Weighted Hip Thrust FAQs
What muscles does the Weighted Hip Thrust work?
The Weighted 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 Weighted Hip Thrust?
Exercise bench and weight plates.
Is the Weighted 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 Weighted Hip Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Weighted Hip Thrust variations and alternatives?
Similar exercises include the Barbell Elevated Hip Heel Thrust, Barbell Single-Leg Elevated Hip Heel Thrust, Dumbbell Band Hip Thrust and Dumbbell Staggered Hip Thrust.
Training calculators
Work out the numbers behind your training before your next session.