Hip Thrust: How-to, Tips & More
The Hip Thrust is a beginner compound exercise for your glutes. You do it with barbell and bench. It is a good fit when your goal is both strength and muscle growth.
Besides the glutes, it also works your hamstrings, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
How to do the Hip Thrust
- Sit with your upper back against a bench and a padded bar across your hips.
- Plant your feet so your shins are vertical at the top.
- Drive through your heels to lift your hips until your body is level.
- Squeeze your glutes, then lower slowly.
Hip Thrust tips
- Tuck your chin and keep your ribs down at the top.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Barbell, Bench
Type
Compound
Hip Thrust alternatives
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Frequently asked questions
What muscles does the Hip Thrust work?
The Hip Thrust mainly works your glutes, with help from your hamstrings.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Hip Thrust good for beginners?
Yes. The Hip Thrust is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Hip Thrust?
You need barbell and bench.
Add Hip Thrust to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon