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How to do the Hip Thrusts

Glutes & HamstringsGlutes & HamsBodyweightIntermediate

The hip thrust is one of the most effective exercises for directly loading the glutes through their full range of motion, making it a cornerstone of any serious lower body program. Master the bodyweight version first and you will build the mechanics to move serious load later.

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Muscles worked

Primary
GlutesHamstrings
Secondary
Lower backCalves

Step-by-step

  1. Sit on the floor with your upper back against a sturdy bench, feet flat and hip-width apart, knees bent at roughly 90 degrees.
  2. Drive through your heels and brace your core as you thrust your hips upward until your body forms a straight line from shoulders to knees.
  3. Squeeze your glutes hard at the top and hold for a full one-count before any descent.
  4. Lower your hips in a controlled manner back toward the floor without fully resting, then drive into the next rep.

Common mistakes

  • Hyperextending the lower back at the top by not bracing the core, which shifts stress off the glutes and onto the spine. Fix this by tucking your chin slightly and keeping your ribs down throughout the movement.
  • Pushing through the toes instead of the heels, which recruits the quads and reduces glute activation. Fix this by keeping your weight through your heels so your toes could lift off the floor at any point.
  • Rushing through reps without achieving full hip extension, which shortens the range of motion and reduces glute stimulus. Fix this by pausing deliberately at the top of every single rep.

Pro tip — Actively push your knees out slightly against an imaginary resistance at the top of each rep to engage the glute medius alongside the glute maximus, creating fuller recruitment across the entire muscle group.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Glutes & Hamstrings exercises

Barbell Bench SquatBarbell Bench SquatBarbell DeadliftBarbell DeadliftBarbell Front SquatBarbell Front SquatBarbell Lying Lifting (On Hip)Barbell Lying Lifting (On Hip)Barbell Romanian DeadliftBarbell Romanian DeadliftBarbell Seated Good MorningBarbell Seated Good Morning
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