Hip Thrust
Hinge, bodyweight, glutes
The hip thrust lifts the hips with the upper back resting on a bench and the feet flat on the floor. It trains the glutes, with the hamstrings helping, through a long range. Done with body weight it suits beginners and is the first step toward the barbell hip thrust.
Setting up
- Sit on the floor with the upper back against the long side of a sturdy bench.
- Place the feet flat about hip width apart, knees bent, and let the arms reach down by the sides, hands toward the floor.
How to do a hip thrust
- Tuck the chin and keep the ribs down.
- Drive through the heels and lift the hips until the body is level from the shoulders to the knees.
- Squeeze the glutes hard for a moment at the top.
- Lower the hips slowly toward the floor.
- Start the next rep before the hips touch down.
Breathing. Breathe out as you lift the hips and breathe in as you lower them.
Muscles worked
- Mainly
- Glutes
- Also
- Hamstrings
Common mistakes
- Arching the lower back at the top. The glutes stop at level, so finish with the ribs down and the body straight from shoulders to knees.
- Feet too close or too far away. The shins should be upright at the top, so move the feet until they are.
- Pushing through the toes. Heels on the floor keep the glutes working, so lift the toes slightly if they take over.
Easier and harder
- Easier
- Glute Bridge
- Harder
- Single-Leg Hip Thrust, Barbell Hip Thrust
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