Reviewed June 2026
Hip Thrust
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Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
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Written byMySetPlan Training Team
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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
See where Hip Thrust fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
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.
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
Strength4-6 reps
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.
Muscle Growth8-12 reps
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.
Endurance15-20 reps
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.
Where Hip Thrust fits in your workout
MySetPlan places Hip Thrust inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
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, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeWhat 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
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.
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Safety Notes
- Use pad for comfort.
- Dont hyperextend back.