Hip Thrust

A glute-strengthening exercise that intensively activates the glutes.

Beginner-Intermediate · Recommended Sets: 3 sets x 12-15 reps · Gluteus Maximus, Hamstrings

Hip Thrust — Points to Check Today

  • Lift with your glutes, not your lower back — Arching your lower back to lift makes the lower back work instead of the glutes. (Arching and overextending the lower back to lift with the back instead of the glutes)
  • Don't let your knees cave inward — Knees caving in removes the outer-glute engagement. (Knees caving inward as you drive up)
  • Don't flare your ribs at the top — Tucking the chin and keeping the ribs down protects your lower back. (Flaring the ribs and overextending the lower back at the top)

Hip Thrust — How to Do It / If You're New

  1. Sit with your upper back (shoulder blades) resting against a bench and place a barbell across your hips (use a pad for protection). Keep feet shoulder-width apart.
  2. Plant your heels on the floor and position your feet so your shins are nearly vertical. Tuck your chin slightly.
  3. Drive through your heels to lift your hips up until your shoulders, hips, and knees form a straight line.
  4. Squeeze your glutes hard for one second at the top, then lower slowly.