Hip Thrust

Hip Thrust is an intermediate compound push using barbell, bench. It loads Glutes.

Why this lift

The Hip Thrust is a intermediate compound push lift. It primarily loads Glutes. Hamstrings, Quadriceps help. You need barbell, bench. Most programs place it near the start of a session, while you are fresh. You may also hear it called Hip Thrusts.

Hip extension — bridges, hip thrusts, and hinge work — is what actually trains the glutes. Squatting alone is not a glute program. Once the pattern feels automatic, most programs keep this as a weekly staple.

Muscles worked

• Primary: Glutes
• Secondary: Hamstrings, Quadriceps

Setup

• Sit with the upper back against a bench, a padded bar over the hips.
• Feet flat, shins vertical at the top, chin tucked.
• Brace the core and keep the ribs down.

How to do it

1. Drive through the heels to extend the hips to full lockout.
2. Squeeze the glutes hard at the top; shins vertical.
3. Lower under control without dumping the hips.

Coaching cues

• Push the floor away through the heels; ribs down.
• Finish with a hard glute squeeze, not a lower-back arch.
• Keep the chin tucked and gaze forward.

Common mistakes

• Hyperextending the lower back at the top. Posterior tilt the pelvis; squeeze glutes, ribs down.
• Pushing through the toes. Drive through the heels; shins vertical at the top.
• Short range. Reach full hip extension each rep.

How to program it

Treat the Hip Thrust as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

Estimate a training max with the 1RM calculator from a heavy set of 3–5, then work in percentages instead of guessing the next jump.

If the Hip Thrust does not agree with you, Barbell Glute Bridge trains Glutes with a different setup.

Related lifts

• Barbell Glute Bridge Glutes
• Barbell KAS Glute Bridge Glutes
• Bodyweight Glute Bridge Glutes
• Cable Glute Kickback Glutes
• Cable Hip Abductor Glutes
• Donkey Kick Glutes

FAQ

What muscles does the Hip Thrust work?

The Hip Thrust works Glutes (primary), Hamstrings, Quadriceps (secondary).

What equipment do I need for the Hip Thrust?

You need barbell, bench.

Is the Hip Thrust suitable for beginners?

Not as a first-week lift. The Hip Thrust is marked intermediate — learn a simpler variation from the related lifts below, then come back.