Hip Thrust

A Quick Guide to Hip Thrust

also known as

  • Glute thrust

purpose and benefits

The hip thrust is a highly effective exercise that targets the glutes, hamstrings, and lower back. It is a compound movement that involves extending the hips against resistance, which helps to strengthen and tone the muscles in the lower body. This exercise is particularly beneficial for individuals looking to improve their overall lower body strength, power, and athletic performance.

primary muscles used

  • Gluteus maximus
  • Hamstrings
  • Erector spinae (lower back muscles)

secondary muscles used

  • Quadriceps
  • Adductors
  • Core muscles

How to do hip thrusts

Step-by-step instructions for performing a hip thrust:

  1. Sit on the ground with your upper back resting against a bench or elevated surface. It is important to maintain a neutral spine throughout the movement to avoid excessive stress on the lower back.
  2. Plant your feet firmly on the ground, hip-width apart, and bend your knees at a 90-degree angle. Your shoulders should be relaxed and your core engaged throughout the movement. Keep your knees in line with your toes throughout the movement to prevent any unnecessary stress on the knee joints.
  3. Engage your core and squeeze your glutes as you lift your hips off the ground, extending them until your body forms a straight line from your knees to your shoulders.  
  4. Hold the top position for a brief pause, fully extending the hips: make sure to fully squeeze your glutes at the top of the movement to maximize the benefits of the exercise.
  5. Then lower your hips back down to the starting position.
  6. Repeat for the desired number of repetitions and sets.

loading options

  • bodyweight
  • resistance bands
  • dumbbells
  • barbell
  • hip thrust machine

Safety & Precautions

Proper form and technique, combined with an appropriate loading weight, are essential to maximize the benefits of any exercise and minimize the risk of injury.

If you're new to an exercise, start with bodyweight and gradually increase the difficulty as you become stronger. Or consider seeking guidance from a qualified professional to ensure you're performing each exercise correctly for your specific anatomy.