Hip Thrust
Driving the hips up against load with the upper back on a bench — the most direct way to load the glutes heavy.
Also called: barbell hip thrust
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Upper back on a bench edge, feet flat about hip-width, weight across the crease of the hips (pad it).
How to do the Hip Thrust
- Drive through the heels and squeeze the glutes to lift the hips.
- Finish with hips fully extended — body a straight line from shoulders to knees, shins vertical.
- Chin tucked, ribs down; do not arch the lower back to finish.
- Lower under control and repeat without bouncing.
Hip Thrust muscles worked
The Hip Thrust works the glutes and hamstrings.
Common Hip Thrust mistakes
- Overarching the back instead of extending the hips.
- Feet too far out (hamstring cramp) or too close (quad takeover).
- Half-height reps — full lockout with a deliberate squeeze is the point.
Scale it
Easier: Bodyweight hip thrusts or glute bridges from the floor.
Harder: Add load, pause 2 seconds at the top, or work single-leg.
Pairs well with
Back Squat
The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.
Deadlift
Lifting a barbell from the floor by hinging at the hips — the fundamental full-body strength lift for the posterior chain.
Glute Bridge
Lifting the hips from the floor lying on your back — the simplest glute activation and strength exercise, a staple in warm-ups and rehab.
Kettlebell Swing
A powerful hip-snap projecting the kettlebell to chest height — explosive posterior-chain power and conditioning in one movement.