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.
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.