Hip Thrust
The hip thrust is a barbell compound exercise targeting the glutes through a powerful hip extension movement. It is one of the most effective exercises for maximizing gluteal muscle activation and building lower body strength.
How to do it
- Sit on the floor with your upper back resting against a bench and a barbell across your hips.
- Bend your knees and place your feet flat on the floor, hip-width apart.
- Drive through your heels and thrust your hips upward until your body forms a straight line from shoulders to knees.
- Squeeze your glutes firmly at the top and hold briefly.
- Lower your hips back toward the floor and repeat for the desired number of repetitions.
Form cues
- Keep your chin tucked and look forward to protect your neck.
- Drive through your heels rather than your toes.
- Squeeze your glutes firmly at the very top of the movement.
- Keep your ribs tucked down so your lower back does not arch.
Breathing: Inhale as you lower your hips toward the floor, and exhale powerfully as you drive your hips upward.
Common mistakes
- Overextending the lower back at the top puts unnecessary pressure on your spine instead of isolating the glutes.
- Placing feet too close or too far away reduces glute activation and shifts the load to the knees or hamstrings.
- Rushing the negative phase makes it harder to control the barbell and reduces muscular tension.
Muscles worked
Primary: glutes. Secondary: hamstrings, abs, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 75 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Take care if…
- If you feel lower back discomfort, ease off the weight and focus on keeping your ribs tucked.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Where should I feel the hip thrust?
You should feel the work primarily in your glutes. If you feel it mostly in your lower back, your ribs might be flaring; if in your knees, adjust your foot placement.
How can I protect my hips from the barbell?
Use a thick barbell pad or a folded exercise mat wrapped around the bar to cushion your hip bones during the movement.
How often can I do hip thrusts?
Two to three times per week is plenty for most beginners, allowing at least 48 hours of recovery between sessions.