Hip Thrusts

Muscles worked

Setup

1. Sit on the floor with your upper back (specifically the lower part of your shoulder blades) resting against the edge of a stable flat bench.
2. Place your feet flat on the floor, hip-width apart, with your knees bent.
3. Position your feet at a distance where your shins will be vertical to the floor at the top of the movement.
4. Rest your arms out to the sides on the bench or cross them over your chest for balance.

How to do it

1. Drive through your heels to lift your hips toward the ceiling until your thighs and torso are parallel to the floor.
2. Exhale forcefully as you ascend and squeeze your glutes hard at the top of the movement.
3. Inhale as you slowly lower your hips back toward the floor under control, stopping just before your glutes touch the ground.
4. Maintain a controlled tempo, focusing on a 2-second ascent and a 2-second descent.

Form checklist

• Keep your chin tucked toward your chest and your gaze forward throughout the entire movement.
• Ensure your ribs stay down and your core is braced to prevent your lower back from arching.
• Check that your shins are vertical at the top of the rep; if your feet are too far out, you'll feel more hamstrings; too close, and you'll feel more quads.
• Achieve a full lockout at the top by fully extending the hips without overextending the spine.

Pro tips

• Focus on a posterior pelvic tilt at the top of the movement—imagine 'scooping' your pelvis toward your chin to maximize glute fiber recruitment.
• Maintain constant tension by not letting your hips rest on the floor between repetitions.

Make it harder

• Single-Leg Hip Thrust: Perform the movement with one leg extended off the floor to double the load on the working glute.
• Isometric Hold: Pause at the top of each rep for 3-5 seconds to increase time under tension and metabolic stress.

Frequently asked

What muscles does the hip thrusts work?

The hip thrusts primarily targets the glutes, and also works the erector spinae, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the hip thrusts?

The hip thrusts requires no equipment — just your body weight.

Is the hip thrusts good for beginners?

The hip thrusts is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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