Hip Thrust
Hip Thrust is a compound strength exercise primarily targeting the legs. Secondary muscles: Glutes, Hamstrings. Equipment: Barbell. Difficulty: Intermediate.
Exercise Profile
How to Perform
- 1Sit on the floor with your upper back resting against the long side of a flat bench.
- 2Roll a loaded barbell over your legs and position it across your hip crease, using a bar pad for comfort.
- 3Plant your feet flat on the floor, hip-width apart, with your shins vertical at the top position.
- 4Brace your core, tuck your chin, and drive your hips upward by pressing through your heels.
- 5At the top, your body should form a straight line from knees to shoulders — squeeze your glutes hard.
- 6Lower your hips back down under control until the plates nearly touch the floor, then repeat.
Tips & Form Cues
- ✓Squeeze your glutes as hard as possible at the top and hold for a full second.
- ✓Keep your chin tucked — looking up causes your back to hyperextend.
- ✓Use a thick barbell pad or folded towel over your hips to prevent bruising.
- ✓Your shins should be vertical at the top; adjust your foot position if they are angled.
- ✓This is the single best exercise for glute hypertrophy — prioritize mind-muscle connection.
Recommended Sets & Reps
Frequently Asked Questions
What muscles does Hip Thrust work?
Hip Thrust primarily targets the legs. Secondary muscles include Glutes, Hamstrings.
What equipment do I need for Hip Thrust?
Hip Thrust requires barbell.
Is Hip Thrust good for beginners?
Hip Thrust is rated intermediate difficulty. Some experience is recommended.
Is Hip Thrust a compound or isolation exercise?
Hip Thrust is a compound exercise, meaning it works multiple joints and muscle groups simultaneously.