# How to Do Hip Thrust

Learn how to do the Hip Thrust with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Intermediate   **Equipment:** Barbell

## Muscles worked

glutes, hamstrings

## How to do it: step by step

- Sit on the floor with your upper back against a bench and a barbell over your hips.
- Bend your knees and plant your feet flat, hip width apart.
- Brace your core and drive through your heels to lift your hips.
- Rise until your body forms a straight line from shoulders to knees.
- Squeeze your glutes hard for two seconds at the top.
- Lower your hips slowly back down without resting on the floor.

## Tips

- Use a bar pad or folded towel to protect your hip bones.
- Keep your chin tucked and ribs down so your back does not arch.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

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## Frequently asked questions

### What muscles does the Hip Thrust work?

The Hip Thrust mainly works the glutes, hamstrings.

### How many reps of the Hip Thrust should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Hip Thrust good for beginners?

It can be. The Hip Thrust is an intermediate move, so learn the basic version first and build up gradually.