Hip Thrusts
Description
Hip thrusts are a glute-focused hip extension exercise performed by sitting with your upper back against a bench and thrusting your hips upward. The bench-supported position allows full glute contraction at the top — making it the most effective bodyweight glute exercise. It is the foundation for all weighted hip thrust variations.
Muscle Group
Equipment Required
Hip Thrusts Instructions
- Sit on the floor with your upper back against a flat bench. Your shoulder blades should rest on the bench edge.
- Plant your feet flat on the floor, hip-width apart, roughly 12 to 18 inches in front of you.
- Brace your core. Tuck your chin slightly. Keep your gaze forward.
- Drive through your heels and squeeze your glutes to lift your hips off the floor.
- Continue until your body forms a straight line from your knees to your shoulders. Your shins should be roughly vertical at the top.
- Squeeze your glutes hard at the top for one to two seconds. Do not hyperextend your lower back.
- Lower under control back toward the floor. Touch lightly, then drive up again.
- Aim for 12 to 20 reps. Progress to weighted variations once bodyweight becomes easy.
Hip Thrusts Form & Visual
Hip Thrusts Benefits
- Most effective bodyweight glute exercise
- Foundation for all weighted hip thrust variations
- Builds glute size and strength with no equipment
- Easier on the lower back than many glute exercises
- Trains glute activation for squats and deadlifts
- Easy to progress to weighted versions
Hip Thrusts Muscles Worked
- Gluteus maximus (primary)
- Hamstrings
- Adductor magnus
- Quadriceps (secondary)
- Core (stabilizer)
Hip Thrusts Variations & Alternatives
- Barbell Hip Thrust
- Dumbbell Hip Thrust
- Smith Machine Hip Thrust
- Single Leg Hip Thrusts
- Weighted Hip Thrusts
- Kneeling Hip Thrust
- Frog Hip Thrust
- Pause Hip Thrust (3-sec hold at top)
