General exercise guide
Hip Thrust
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Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
See how Hip Thrust could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The hip thrust drives your hips up against a barbell while your upper back rests on a bench, creating one of the most effective glute exercises that also works hamstrings through hip extension. The horizontal loading angle and full hip extension at lockout maximize glute activation better than squats or deadlifts. This exercise has become essential for glute development.
When to use it
Use as primary glute/hamstring exercise.
Who it's for
All levels with proper setup for optimal results.
Coaching Note
Drive through your heels and squeeze your glutes hard at the top—full hip extension with glutes tight is the money position. Do not hyperextend your lower back to get higher; stop when your hips are in line with your shoulders and knees. Use a pad to protect your hip bones.
Muscles worked: Hip Thrust
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Hip Thrust form guide
- 1
Sit with upper back against bench, bar over hips.
- 2
Plant feet flat on floor, knees bent 90 degrees.
- 3
Drive through heels to lift hips toward ceiling.
- 4
Squeeze glutes hard at top.
- 5
Lower hips back down with control.
- 6
Keep chin tucked throughout.
What are the best tips for the Hip Thrust?
Use pad for bar comfort.
Full hip extension at top.
Great glute and hamstring builder.
When to Use the Hip Thrust
Program hip thrusts as your primary glute builder on lower body days, after squats or before deadlifts depending on priorities. Use them 2-3 times per week for glute development. They pair well with any leg curl variation to train both glute and hamstring functions.
What are common Hip Thrust mistakes to avoid?
Hyperextending lower back.
Changing your back position during the Hip Thrust can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Not full hip extension.
Losing hip position during the Hip Thrust changes the loading pattern and can reduce the intended work for your Gluteus maximus. Keep your hips aligned with the setup cues and move only through the range you can control.
Feet too close or far.
Hip hinge movements like the Hip Thrust depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Gluteus maximus guide the movement.
Is the Hip Thrust right for you?
All levels with proper setup for optimal results.
Programming examples for Hip Thrust
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Strength4-6 reps
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle Growth8-12 reps
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
Endurance15-20 reps
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 90 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
Where Hip Thrust fits in your workout
This is one example of how Hip Thrust could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Squat or Leg Press4 × 8
- Romanian Deadlift3 × 10
- Hip Thrust3 × 12
- Calf Raise3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Hip Thrust?
Glute Bridge
GlutesBodyweightBeginner
Cable Pull-Through
GlutesCableIntermediate
Back Extension
BackMachineBeginner
Other Variations
- Single Leg Hip Thrust
- Banded Hip Thrust
- Bodyweight Hip Thrust
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Safety Notes
- Use pad for comfort.
- Dont hyperextend back.