Hip Thrust
Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Hip Thrust is a compound hip hinge movement that primarily targets your hamstrings. Use as primary glute/hamstring exercise.
Everything You Need to Know About the Hip Thrust
The Hip Thrust is a intermediate difficulty exercise that targets your Gluteus maximus and Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as primary glute/hamstring exercise. This timing makes the most of your workout and helps you get better results. Who is this for? All levels with proper setup for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Hip Thrust
Primary
Secondary
Stabilizers
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.
What are common Hip Thrust mistakes to avoid?
Hyperextending lower back.
A compromised back position during the Hip Thrust puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Not full hip extension.
Losing hip position during the Hip Thrust shifts the loading pattern away from your Gluteus maximus and can compress your lower back. Stay planted and let your Gluteus maximus do the work.
Feet too close or far.
Hip hinge movements like the Hip Thrust demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Gluteus maximus control the movement.
Is the Hip Thrust right for you?
All levels with proper setup for optimal results.
How to Program the Hip Thrust
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 90 seconds.
What are good alternatives to the Hip Thrust?
Glute Bridge
Cable Pull-Through
Back Extension
Other Variations
- Single Leg Hip Thrust
- Banded Hip Thrust
- Bodyweight Hip Thrust
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Hip Thrust — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Use pad for comfort.
- Dont hyperextend back.