Upper legs

Hip Thrust

Driving a barbell up with your hips from a bench: the exercise that loads the glutes most directly.

Also known as: barbell hip thrust, glute thrust

Level: Intermediate
Equipment: Barbell
Type: Compound

Movement

Muscles worked

Hip Thrust muscle map: glutes, glute medius and hamstrings highlighted on the front and back of the body

How to do it

Sit on the floor with your upper back against a bench and the bar over your hips.
Plant your feet hip-width apart, far enough that your shins are vertical at the top.
Drive your hips up until your torso is parallel to the floor, squeezing your glutes.
Lower under control without fully resting the bar, then repeat.

Form cues

Tuck your chin; your gaze follows your torso.
Ribs down at the top, no lower-back arch.
Use a pad on the bar.

Common mistakes

Arching your lower back to get higher: the movement should come from your hips.
Feet too close or too far: your quads or hamstrings take over.
Not locking out: squeeze your glutes for a second every rep.

Sets and reps

3-4 sets of 8-12 reps with 2 minutes of rest. You can train it 2-3 times a week.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the hip thrust.

Dumbbell hip thrust
A dumbbell on your hips: great for beginners or at home.
Dumbbell · Beginner
How to do it
1. Sit on the floor with your upper back against a bench, knees bent, feet flat, and a dumbbell across your hips.
2. Brace your core and drive through your heels, lifting your hips off the floor until your body forms a straight line from shoulders to knees.
3. Squeeze your glutes powerfully at the top of the movement, ensuring full hip extension.
4. Slowly lower your hips back down to the starting position with control, maintaining tension.
Primary
Glutes
Secondary
Hamstrings, Quads
Kettlebell hip thrust
Same as the dumbbell version.
Kettlebell · Beginner
How to do it
1. Sit on the floor with your upper back against a bench, knees bent, and feet flat.
2. Place a kettlebell across your hips, holding it securely with both hands.
3. Drive through your heels, lifting your hips off the floor until your body forms a straight line from shoulders to knees.
4. Squeeze your glutes forcefully at the top of the movement.
5. Slowly lower your hips back down to the starting position with control.
Primary
Glutes
Secondary
Hamstrings, Quads
Smith machine hip thrust
The guided bar is easy to set up and stable.
Smith Machine · Beginner
How to do it
1. Set a flat bench inside the Smith machine, parallel to the bar and positioned so the bar will sit over your hip crease.
2. Set the bar low enough that you can get under it while seated on the floor, then sit with your upper back against the bench.
3. Roll the bar over your hips, pad it if you need to, and unhook it with your feet flat and about hip-width apart.
4. Drive through your heels and extend your hips until your thighs and torso form a straight line, squeezing the glutes at the top.
5. Lower your hips under control until they are just off the floor, and repeat for the desired number of repetitions.
Primary
Glutes, Glute Medius
Secondary
Hamstrings
Hip thrust machine
A dedicated machine, no bar setup needed.
Hip Thrust Machine · Beginner
How to do it
1. Load the plate horns evenly and sit into the machine with your upper back against the pad and your feet flat on the platform.
2. Pull the hip pad or lap bar across your hips and adjust it so it sits on the crease of the hips, not on your stomach.
3. Set your feet so that your shins will be roughly vertical when your hips are at the top, and take hold of the handles.
4. Drive your hips up by squeezing the glutes until your thighs are level with your torso, and hold briefly at the top.
5. Lower under control until your hips are just short of the bottom of the range, and repeat for the desired number of repetitions.
Primary
Glutes
Secondary
Glute Medius, Hamstrings, Quads
Banded hip thrust
Band over your hips or around your knees for more glute medius.
Loop Band · Beginner
How to do it
1. Place a loop band just above your knees and sit on the floor with your upper back against a bench.
2. Bend your knees, plant your feet hip-width apart, and position the band to create tension.
3. Drive through your heels, extend your hips, and lift your glutes off the floor until your body forms a straight line from shoulders to knees.
4. Squeeze your glutes forcefully at the top, ensuring your knees are pushed out against the band.
5. Slowly lower your hips back to the starting position with control.
Primary
Glutes
Secondary
Glute Medius, Hamstrings
Kneeling banded hip thrust
Kneeling, you drive your hips forward against a band anchored behind you.
Loop Band · Beginner
How to do it
1. Place a loop band just above your knees. Kneel on the floor with your torso upright and knees hip-width apart.
2. Lean slightly forward from your hips, keeping your back straight and core braced.
3. Initiate the movement by squeezing your glutes, driving your hips forward until your torso is upright.
4. Squeeze your glutes hard at the top, maintaining tension on the band.
5. Slowly reverse the movement, controlling the band's resistance as you return to the starting position.
Primary
Glutes
Secondary
Hamstrings