Hip Thrust

Hip Thrust is an intermediate compound push using barbell, bench. It loads Glutes.

Muscles worked

• Primary: Glutes
• Secondary: Hamstrings, Quadriceps

Setup

• Sit with the upper back against a bench, a padded bar over the hips.
• Feet flat, shins vertical at the top, chin tucked.
• Brace the core and keep the ribs down.

How to do it

1. Drive through the heels to extend the hips to full lockout.
2. Squeeze the glutes hard at the top; shins vertical.
3. Lower under control without dumping the hips.

Coaching cues

• Push the floor away through the heels; ribs down.
• Finish with a hard glute squeeze, not a lower-back arch.
• Keep the chin tucked and gaze forward.

Common mistakes

• Hyperextending the lower back at the top. Posterior tilt the pelvis; squeeze glutes, ribs down.
• Pushing through the toes. Drive through the heels; shins vertical at the top.
• Short range. Reach full hip extension each rep.

Related lifts

• Barbell Glute Bridge Glutes
• Barbell KAS Glute Bridge Glutes
• Bodyweight Glute Bridge Glutes
• Cable Glute Kickback Glutes
• Cable Hip Abductor Glutes
• Donkey Kick Glutes