Legs · Glutes · Barbell
Hip Thrust
The hip thrust is driving a barbell up with the hips while the upper back rests on a bench. It loads the glutes hardest at the top, where they are fully contracted, and lets most people lift heavy with little strain on the back or knees.
How to
Barbell- 1 Upper back on a bench, bar over the hips.
- 2 Drive the hips up until the torso is level.
- 3 Lower under control.
Tips
- Place the bench edge just below the shoulder blades.
- Tuck the chin and look forward so the ribs stay down at the top.
- Use a bar pad or folded mat over the hips.
Common mistakes
- Arching the lower back to get the hips higher.
- Feet so far forward that the hamstrings take over.
- Pushing through the toes instead of the heels.
Muscles worked
Main
- Glutes
Also working
- Hamstrings
- Quads
- Adductors
Breathing and bracing
Breathe in at the bottom, brace, and breathe out as you lock out the hips.
Sets and reps
- Muscle size
- 3–4 sets of 8–12 reps, 2 min rest
- Strength
- 3–5 sets of 5–8 reps, 2–3 min rest
Setup
- 1 Sit on the floor with the upper back against the edge of a bench, just below the shoulder blades.
- 2 Roll a padded barbell over the legs to the crease of the hips.
- 3 Plant the feet flat, about hip-width, so the shins are vertical at the top.
- 4 Hold the bar on each side of the hips.
Technique in detail
- Drive through the heels and lift the hips until the torso is level with the floor.
- Tuck the chin and keep the ribs down so the lower back does not arch.
- Squeeze the glutes hard for a second at the top.
- Lower the hips under control until they almost touch the floor.
- Let the upper back pivot on the bench, not slide along it.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Where should I feel it?
In the glutes. If the hamstrings take over, move the feet closer; if the quads do, move them further away.
Do I need a pad?
A bar pad or a folded mat makes heavy sets comfortable on the hips.
Hip thrust or glute bridge?
With the back on a bench the hips travel further, so the hip thrust has the longer range; the floor bridge is shorter and handles heavier loads.
Log it in Volu(me)
Add Hip Thrust to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.