- EquipmentBarbell
- PatternHinge
- Reps6 to 15 reps
- Joint loadNone flagged
Sit on the floor with your upper back against a bench and a padded barbell over your hips. Bend your knees and plant your feet about hip width apart.
First cueTuck your chin and look forward.
How to do the Hip Thrust
Set up. Sit on the floor with your upper back against a bench and a padded barbell over your hips. Bend your knees and plant your feet about hip width apart.
- Brace and drive through your heels to lift your hips.
- Finish with your hips level with your knees and shoulders, shins vertical.
- Squeeze the glutes at the top.
- Lower under control.
Form cues
- Tuck your chin and look forward.
- Keep the ribs down at the top.
- Push through the heels.
Common mistakes
- Arching the lower back instead of extending the hips.
- Placing the feet so far out that the hamstrings take over.
Muscles worked
Main target: Glutes. The glutes are the three muscles of the buttock. They extend the hip, standing up out of a squat or finishing a hinge, and keep the pelvis level on one leg.
On the way: Hamstrings.
Its other side: Quads, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Hip Thrust, from the same catalog the StatBlockFit app logs.
- Back Squat Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Seated Calf Raise Same legs session: it trains the calves.
- Cossack Squat Same legs session: it trains the adductors.
- Hip Abduction Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Hip Thrust first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Hip Thrust 3 × 6 to 15 reps
- Back Squat 3 × 3 to 12 reps
- Seated Calf Raise 3 × 10 to 25 reps
- Cossack Squat 3 × 5 to 15 reps
- Hip Abduction 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Glute Bridge
Bodyweight
Gym or cable swap
Cable Pull-Through
Cable
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
Its variations: Glute Bridge, Cable Pull-Through, B-Stance Hip Thrust, Hip Thrust Machine and Smith Machine Hip Thrust.
Do before it: Glute Bridge (same movement, lighter), Single-Leg Glute Bridge (same movement, lighter) and Banded Lateral Walk (glutes switched on).
Track it in StatBlockFit
In the StatBlockFit app the Hip Thrust is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Hip Thrust?
Set up: Sit on the floor with your upper back against a bench and a padded barbell over your hips. Bend your knees and plant your feet about hip width apart. Steps: 1. Brace and drive through your heels to lift your hips. 2. Finish with your hips level with your knees and shoulders, shins vertical. 3. Squeeze the glutes at the top. 4. Lower under control. Form cues: Tuck your chin and look forward. Keep the ribs down at the top. Push through the heels. Common mistakes: Arching the lower back instead of extending the hips. Placing the feet so far out that the hamstrings take over.
What muscles does the Hip Thrust work?
It trains the glutes as its main target and works the hamstrings on the way.
What can I do instead of the Hip Thrust?
At home: Glute Bridge. In a gym: Cable Pull-Through. Each trains the same main muscle.
What should I pair the Hip Thrust with?
Good partners in the same workout are Back Squat, Seated Calf Raise, Cossack Squat and Hip Abduction.
How heavy should the Hip Thrust be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.