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Exercise Library / Hip Thrust

Hip Thrust

The hip thrust drives your hips up with your upper back resting on a bench.

Strength Training

What this exercise does

The hip thrust drives your hips up with your upper back resting on a bench. It is among the best ways to build your glutes, which help with standing, walking and climbing.

At a glance

Body part
Butt / Hips
Muscles worked
Glutes
Experience
Intermediate

How to do it

  1. Sit on the floor with your upper back against the edge of a bench. Bend your knees and plant your feet flat.
  2. Place a weight, such as a barbell, dumbbell or nothing, across your hips.
  3. Drive through your heels and lift your hips until your body is flat from knees to shoulders.
  4. Squeeze your glutes for a second.
  5. Lower under control. Do 8 to 12 reps.

Common mistakes

  • Arching the lower back at the top.
  • Pushing through the toes.
  • Letting your chin float up.

Make it easier or harder

Make it easier

Do it with no weight, or do a floor glute bridge.

Make it harder

Add weight or do one leg at a time.

Keep it safe

Pad a barbell with a towel or foam sleeve. Plant the bench against a wall so it cannot slide.

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