Hip thrust
Also called: barbell hip thrust, bench hip thrust
Upper back on a bench, barbell over your hips, drive your hips up.
Squeeze: glutes working.
Main: glutes Also: hamstrings
Simplified illustration. Follow the steps and cues for exact form.
Dumbbells only: no barbell? Do Glute bridge instead.
Home with bands: no barbell or bench? Do Glute bridge instead.
Bodyweight: no barbell or bench? Do Glute bridge instead.
- Main muscles
- glutes
- Equipment
- barbell, bench
- Level
- Getting the hang of it
- Pattern
- Hinge
Wear and bring
- A bar pad or folded towel over your hips.
- Clips (collars) on both ends so plates can't slide off.
- A mat or folded towel under your knees, back or hands.
Key cues
- Shoulder blades on the edge of the bench.
- Chin tucked, eyes forward at the top.
- Shins vertical at the top; squeeze glutes hard.
How to do it
- Sit on the floor with your upper back against a bench and a padded bar over your hips.
- Feet flat, about hip-width apart.
- Drive through your heels to lift your hips until your body is flat from shoulders to knees.
- Pause for 1 second at the top, then lower with control.
Common mistakes
| Common mistake | Fix |
|---|---|
| Arching the lower back at the top | Tuck your chin and ribs; stop when your hips are level with your knees. |
Stop if
Stop if you feel sharp or pinching pain in your lower back or hips, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: lower back.
By equipment
| Your setup | Do this |
|---|---|
| Full gym | Hip thrust |
| Dumbbells only | Glute bridge |
| Home with bands | Glute bridge |
| Bodyweight | Glute bridge |
| My equipment | Set it on Equipment |
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.