The hip thrust is a lower body strength training exercise that primarily targets the gluteus maximus, the largest muscle in your body. It involves driving your hips upward while your upper back is supported on a bench and your feet are planted firmly on the ground.
Unlike squats or deadlifts, the hip thrust puts maximum tension directly on the glutes, making it one of the most effective moves for sculpting, strengthening, and activating your backside.
Muscles Worked
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Primary: Gluteus Maximus
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Secondary: Hamstrings, Adductors (inner thighs), Quadriceps, Core
How to Perform a Barbell Hip Thrust (Step-by-Step)
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Setup:
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Sit on the floor with your upper back against a flat bench.
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Roll a barbell over your legs to rest above your hips. Use a pad or towel for comfort.
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Bend your knees and plant your feet shoulder-width apart.
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Position:
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Your shoulder blades should rest on the edge of the bench.
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Chin tucked slightly and gaze forward (not up).
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Lift:
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Drive through your heels to raise your hips until your torso is parallel to the ground.
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Squeeze your glutes hard at the top. Avoid arching your lower back.
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Lower:
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Slowly lower your hips back down until they almost touch the floor.
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Repeat.
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Mind-Muscle Tip: Focus on squeezing the glutes, not just moving the weight.
Reps, Sets & Progression
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Glute Growth | 3–5 | 8–12 | 60 sec |
| Strength | 4–6 | 5–8 | 90 sec |
| Burnout | 2–3 | 15–25 | 30 sec |
Add resistance bands or chains for advanced tension.
Hip Thrust Variations
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Bodyweight Hip Thrust
Perfect for beginners or as a warm-up. -
Barbell Hip Thrust
The king of glute-building—heavy and controlled. -
Banded Hip Thrust
Great glute activation at the top of the movement. -
Single-Leg Hip Thrust
Fix imbalances, improve glute isolation and balance. -
Smith Machine Hip Thrust
Adds safety and stability with heavy loads.
Common Mistakes to Avoid
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Arching the lower back (can lead to injury)
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Not squeezing glutes at the top
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Feet too far forward or backward (wrong muscle engagement)
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Looking up (puts strain on the neck)
Correct form beats heavy weights any day.
Benefits of Hip Thrusts
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🔹 Builds round, strong glutes
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🔹 Enhances lower body power for sports and lifts
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🔹 Improves posture and reduces lower back pain
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🔹 Boosts athletic performance (running, jumping, sprinting)
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🔹 Great for sculpting and aesthetics
Hip Thrust vs Squat: Why You Need Both
| Movement | Primary Focus | Best For |
|---|---|---|
| Hip Thrust | Glute Isolation | Glute growth and shaping |
| Squat | Compound Strength | Total leg strength and power |
They complement each other. Combine both in your program for next-level leg days.
Sample Glute-Focused Workout
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Barbell Hip Thrust – 4 sets x 10 reps
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Romanian Deadlift – 3 sets x 12 reps
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Walking Lunges – 2 sets x 15 reps (each leg)
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Glute Kickbacks – 3 sets x 15 reps
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Banded Hip Thrust Burnout – 3 sets to failure
Final Tip
Hip thrusts aren’t just for aesthetics—they’re performance gold for athletes and strength seekers too. Build your glutes smart and hard. Master the form, load progressively, and thrust your way to powerful gains.