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💪 Strength Intermediate

Hip Thrust

The ultimate glute-building exercise that develops strength and power in the posterior chain.

Muscle Groups

Glutes Hamstrings Core Hip Flexors

Equipment Needed

Bench Barbell

The hip thrust is widely considered the best exercise for glute development, allowing for heavy loading in a position of peak glute contraction.

How to Perform

  1. Setup: Sit on the ground with your upper back against a bench. Roll a barbell over your legs to rest on your hip crease.

  2. Position: Plant your feet flat on the floor, about shoulder-width apart, with knees bent at 90 degrees at the top.

  3. Thrust: Drive through your heels and squeeze your glutes to lift your hips until your body forms a straight line from shoulders to knees.

  4. Squeeze: Hold the top position briefly, focusing on maximum glute contraction.

  5. Lower: Slowly lower your hips back down with control.

Tips

  • Keep your chin tucked throughout the movement
  • Drive through your heels, not your toes
  • Don’t hyperextend your lower back at the top
  • Use a barbell pad for comfort

Variations

  • Bodyweight Hip Thrust: Start here before adding weight
  • Single-Leg Hip Thrust: Advanced unilateral variation
  • Banded Hip Thrust: Add a band around knees for extra glute activation
  • Foot-Elevated Hip Thrust: Increased range of motion

Common Mistakes

  • Hyperextending the lower back at the top
  • Pushing through toes instead of heels
  • Not achieving full hip extension
  • Rushing the movement without control