GymDroidHip thrust from every angle
Hip Thrust: How to Do It Right
The hip thrust is one of the best glute exercises.
- Works
- Gluteus maximus
- Also works
- Hamstrings, Core
How to do a barbell hip thrust, step by step
- Sit on the floor with the lower edge of your shoulder blades on a stable bench.
- Roll a padded barbell over your legs until it sits in the crease of your hips.
- Plant your feet flat, about hip width apart.
- Tuck your chin and keep your ribs down.
- Drive through your heels and lift the hips until your body is a straight line from shoulders to knees.
- At the top, your shins should be vertical. Squeeze your glutes for one second.
- Lower the hips with control until they almost touch the floor. Repeat.
Common hip thrust mistakes
- Arching the lower back. Stop at a straight line and keep your ribs down.
- Feet in the wrong spot. Set them so your shins are vertical at the top.
- Pushing through the toes. Drive through your heels to keep the work in the glutes.
- Cutting the range short. Lower until your hips almost touch the floor on every rep.
Alternatives: no bench, at home, with dumbbells
Same muscles, different equipment.
Good to know
Hip thrust from every angle
In the barbell hip thrust you rest your upper back on a bench, set a bar over your hips and drive the hips up until your body is a straight line. Below you will find how to do hip thrusts step by step, the muscles worked, the mistakes to avoid and how to fit the hip thrust exercise into your week. At home, a dumbbell on your hips works too.
Muscles worked
The glute hip thrust mainly works the gluteus maximus, the largest muscle of the hips. The hamstrings help extend the hips. The core keeps your lower back neutral at the top.
Sets and reps for glute growth
For a hip thrust workout aimed at glute growth, do 3 to 4 sets of 8 to 12 reps, one or two times a week. Stop each set with 1 or 2 good reps left, and add weight once you hit the top of the range on every set.
Hip thrust vs glute bridge
Both work the glutes. The hip thrust puts your back on a bench, so the hips travel further and you can load more weight. The glute bridge starts from the floor, needs no bench and is easier to learn. Start with bridges, then move to the hip thrust as you get stronger.
Alternatives: no bench, at home, with dumbbells
No bench? Do a glute bridge from the floor. Training at home? Hold a dumbbell on your hips or use one of the moves below. Each one trains the same muscles, so pick the one that fits your equipment.
Plans with the hip thrust
The hip thrust is the first exercise on Day A and Day C of Curves & Confidence, a 3 day gym plan. Log every set in GymDroid and see it go up week by week. On iPhone and Android.
Full Body Foundation · Curves & Confidence · Dumbbell Home Essentials
How do you do a hip thrust properly?
Set your shoulder blades on the bench, keep your chin tucked and your ribs down, and drive through your heels until your body is a straight line. Your shins should be vertical at the top.
What muscles do hip thrusts work?
Mostly the gluteus maximus. The hamstrings help extend the hips and the core keeps your lower back steady.
Are hip thrusts good for growing glutes?
Yes. The glutes work hardest at the top of the hip thrust, and the lift is easy to load heavier over time. Pair it with a squat or lunge for the best results.
Can you do hip thrusts without a bench?
Yes. Use a sturdy couch or box at home, or do a glute bridge with your back on the floor.
Plans with the hip thrust
The hip thrust is the first exercise on Day A and Day C of Curves & Confidence, a 3 day gym plan.
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