Weighted Hip Thrusts
Description
Weighted hip thrusts add external load — a barbell, dumbbell, plate, or weighted vest — to the standard hip thrust to drive progressive overload of the glutes. Adding load is essential once bodyweight hip thrusts become easy. The weight is placed across the hips and supported with the hands.
Muscle Group
Equipment Required
Weighted Hip Thrusts Instructions
- Sit on the floor with your upper back against a bench. Place a barbell, dumbbell, or weight plate across your hips.
- Use a barbell pad or folded towel to cushion the weight against your hip bones.
- Plant your feet flat on the floor, hip-width apart. Hold the weight with both hands to keep it steady.
- Brace your core. Tuck your chin slightly.
- Drive through your heels and squeeze your glutes to lift your hips and the weight.
- Continue until your body forms a straight line from knees to shoulders.
- Squeeze your glutes hard at the top. Do not hyperextend the lower back.
- Lower under control. Touch lightly, then drive up again.
Weighted Hip Thrusts Form & Visual
Weighted Hip Thrusts Benefits
- Allows progressive overload of the glutes
- Most effective glute mass builder
- Easy to scale by changing weight
- Targets the glutes without spinal compression of squats
- Easier on the lower back than heavy squats and deadlifts
- Builds glute strength that carries over to all lower-body lifts
Weighted Hip Thrusts Muscles Worked
- Gluteus maximus (primary)
- Hamstrings
- Adductor magnus
- Quadriceps (secondary)
- Core (stabilizer)
Weighted Hip Thrusts Variations & Alternatives
- Barbell Hip Thrust
- Dumbbell Hip Thrust
- Smith Machine Hip Thrust
- Bodyweight Hip Thrusts
- Single Leg Hip Thrusts
- Weighted Vest Hip Thrust
- Plate Hip Thrust
- Banded Weighted Hip Thrust
