Hip Thrusts

Strengthen your glutes and hamstrings with bodyweight hip thrusts. This exercise builds powerful hip extension, enhancing lower body strength and athletic

IntermediateHips Body weight

Movement: Compound
Force: Push
Per set: 45s
Rest: 2 min

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Variations of Hip Thrusts

Compound

Dumbbell Frog Hip Thrust

Hips · Dumbbell

Intermediate

Compound

Smith Kneeling Hip Thrust

Hips · Smith machine

Intermediate

Compound

Dumbbell Hip Thrust

Hips · Dumbbell

Intermediate

Compound

Weighted one leg hip thrust

Hips · Gluteus Maximus · Weighted

Intermediate

Description

A strength exercise that primarily targets the glutes and hamstrings. It involves thrusting the hips upwards while your back is braced against a bench or similar surface.

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How to do Hip Thrusts

01
Setup
Position your upper back against a stable bench, with your shoulder blades at the edge. Bend your knees and place your feet flat on the floor, about hip-width apart.
02
Setup
Ensure your feet are positioned so your shins are vertical to the floor at the top of the movement. Engage your core and slightly tuck your pelvis to flatten your lower back.
03
Drive through your heels and glutes, lifting your hips off the floor until your body forms a straight line from your shoulders to your knees. Squeeze your glutes forcefully at the top.
04
Slowly lower your hips back down towards the floor with control, maintaining tension in your glutes throughout the eccentric phase. Do not fully rest your glutes on the floor.
05
Immediately reverse the movement to begin the next repetition, focusing on continuous glute engagement and hip extension.

Tips

Adjust your foot distance from the bench to optimize glute activation; experiment to find the spot where your shins are vertical at the top of the movement.
Focus on a strong, deliberate glute contraction at the peak of the movement, imagining you're trying to crack a walnut between your glutes.
Maintain core engagement and a neutral spine throughout the exercise to protect your lower back and enhance stability.
Control the eccentric phase by slowly lowering your hips for 2-3 seconds to maximize muscle tension and growth.

Common mistakes

Hyperextending the lower back at the top can strain your spine; fix this by tucking your pelvis slightly and bracing your core to maintain a neutral spine.
Using momentum to jerk the hips up instead of controlling the movement reduces glute activation; fix this by driving through your heels with a smooth, controlled motion.
Incorrect foot placement (too far or too close) shifts tension away from the glutes; adjust your feet so your shins are vertical at the top of the movement for optimal glute engagement.

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Questions

Is Hip Thrusts good for beginners?

Hip Thrusts is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Hip Thrusts?

You need Body weight to perform Hip Thrusts. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Hip Thrusts?

Adjust your foot distance from the bench to optimize glute activation; experiment to find the spot where your shins are vertical at the top of the movement. Focus on a strong, deliberate glute contraction at the peak of the movement, imagining you're trying to crack a walnut between your glutes. Maintain core engagement and a neutral spine throughout the exercise to protect your lower back and enhance stability. Control the eccentric phase by slowly lowering your hips for 2-3 seconds to maximize muscle tension and growth.

What are common mistakes when doing Hip Thrusts?

Hyperextending the lower back at the top can strain your spine; fix this by tucking your pelvis slightly and bracing your core to maintain a neutral spine. Using momentum to jerk the hips up instead of controlling the movement reduces glute activation; fix this by driving through your heels with a smooth, controlled motion. Incorrect foot placement (too far or too close) shifts tension away from the glutes; adjust your feet so your shins are vertical at the top of the movement for optimal glute engagement.