Hip Thrusts

Hip Thrusts


Strengthening of the glutes and hip muscles through a resistance exercise where the individual lies on their back with their knees bent and lifts their hips up towards the ceiling using a weight or resistance band.

Muscle Group

Equipment Required

Hip Thrusts Instructions

  1. Start by sitting on the ground with your back against a bench or step.
  2. Place a barbell across your hips and hold it in place with your hands.
  3. Plant your feet firmly on the ground, hip-width apart.
  4. Engage your glutes and lift your hips up towards the ceiling, squeezing your glutes at the top of the movement.
  5. Lower your hips back down to the ground, but don’t let them touch the ground before starting the next repetition.
  6. Repeat for the desired number of repetitions.

Hip Thrusts Form & Visual

Hip Thrusts

Hip Thrusts Benefits

  • Targets the glutes, hamstrings, and lower back muscles
  • Improves hip extension and overall lower body strength
  • Can help improve posture and reduce lower back pain
  • Can be modified to increase or decrease difficulty based on fitness level
  • Can be done with or without weights, making it a versatile exercise option

Hip Thrusts Muscles Worked

  • Glutes
  • Hamstrings
  • Quadriceps
  • Erector Spinae
  • Abdominals

Hip Thrusts Variations & Alternatives