Quick Answer
Hip Thrust is a intermediate powerlifting exercise that targets your glutes. It uses a barbell. Sit on floor, upper back against sturdy bench.
Video Tutorial
How to Perform the Hip Thrust
- 1
Sit on floor, upper back against sturdy bench.
- 2
Roll/place loaded barbell across hip crease (use pad).
- 3
Feet flat on floor, shoulder-width apart, knees bent.
- 4
Engage core. Drive through heels to lift hips towards ceiling.
- 5
At top, body should form straight line shoulders to knees. Squeeze glutes hard.
- 6
Pause briefly.
- 7
Lower hips back down with control.
- 8
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Hip Thrust isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Hip Thrust work?
The Hip Thrust primarily works your glutes. Secondary muscles include the hamstrings and calves.
What equipment do I need for the Hip Thrust?
The Hip Thrust needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Hip Thrust suitable for beginners?
The Hip Thrust is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Hip Thrust should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Hip Thrust every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.