How to do a Hip Thrust
The barbell hip thrust is a glute-focused exercise where you rest your upper back on a bench, place a loaded bar over your hips, and drive your hips up to lockout. It loads the glutes hard at the top of the movement while keeping stress on the lower back low. It suits beginners through advanced lifters who want stronger, more developed glutes.
- Primary muscles
- Glutes (gluteus maximus)
- Also works
- Hamstrings, Quadriceps, Adductors (inner thighs), Core
- Equipment
- Barbell, Flat bench, Bar pad
- Level
- Beginner
Step by step
- Sit on the floor with the bottom of your shoulder blades against the edge of a bench and roll a padded barbell over your hip crease.
- Plant your feet flat about hip-width apart so your shins will be roughly vertical at the top.
- Tuck your chin slightly, brace your core, and hold the bar in place with both hands.
- Drive through your heels to lift your hips until your torso and thighs form a straight line from shoulders to knees.
- Hold the top for a second while squeezing your glutes hard without arching your lower back.
- Lower your hips under control until they hover just above the floor, then repeat.
Coaching cues
- Keep your gaze forward and ribs down so your upper body moves as one unit.
- Think about tilting your pelvis slightly under at the top to finish with the glutes.
- Use a bar pad or folded mat so the bar doesn't dig into your hips.
Common mistakes
Overarching the lower back
Stop when your hips are level with your torso and keep your ribs pulled down.
Feet too far forward or back
Adjust until your shins are vertical at lockout so the glutes, not the hamstrings or quads, do most of the work.
Rushing the top
Pause for a one-second squeeze on every rep before lowering.
Sets and reps
Strength
3–4 sets of 5–8 reps
Muscle growth
3–4 sets of 8–12 reps
Endurance
2–3 sets of 15–20 reps
Alternatives
FAQ
Are hip thrusts good for building glutes?
Yes. Hip thrusts load the glutes heavily at full hip extension, which makes them one of the most popular and effective glute-building exercises.
Hip thrust vs glute bridge: what's the difference?
The hip thrust uses a bench under your upper back for a bigger range of motion, while the glute bridge is done from the floor. Bridges are simpler to set up; thrusts usually allow more load and range.
One of 800+ exercises in Bravel
Every exercise in the app comes with a video demo, auto-progression and a log of every set. Join the waitlist and get all of them at launch.