Hip Thrust Guide: How to Master the Hip Thrust Exercise

A hip thrust, also called a hip thruster, is a lower body exercise that specifically activates your gluteal muscles, including the gluteus maximus, gluteus medius, and gluteus minimus. With proper form, hip thrusts can also work muscle groups in your lower back and legs, like the hamstrings, adductors, and quadriceps. The most common variation of this exercise is a barbell hip thrust, although there are also variations that use different weights like dumbbells or kettlebells.

While both the hip thrust and glute bridge are focused on glute activation, they differ from each other in a few key ways.

1. 1. Posture: The main difference between a hip thrust and glute bridge is the position of your body. When performing a glute bridge, your upper body rests on the floor as you squeeze your glute muscles and lift your waist above you. In contrast, during a hip thrust, your shoulders are elevated.
2. 2. Weight: Typically, hip thrusts involve free weights while glute bridges use only body weight. The additional weight from a barbell, dumbbell, or kettlebell requires more activation of your lower body muscles as you lift your backside off the floor.
3. 3. Range of motion: The hip thrust allows for a greater range of motion compared to the glute bridge. Hip thrusts can be useful warm-ups for other exercises that use a hip hinging movement, like Romanian deadlifts and lunges.

For the hip thrust, begin by using a barbell with a weight that you can control for 2–3 sets of 6–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Place a loaded barbell parallel to a bench.
2. 2. Sit on the floor with your back up against the bench. Roll the barbell over your hips until the barbell rests in the crease of your hips.
3. 3. With your upper back in contact with the bench, lift your hips slightly off of the ground. Your upper arms should rest against the bench. Rotate your shoulders outward to engage your lats. The bottom of your shoulder blades should be in contact with the bench. The weight on your feet should be evenly distributed along each entire foot. Rotate your feet into the floor to create a stable foot position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this position.
4. 4. To begin the upward movement, squeeze your glutes and push your feet into the ground.
5. 5. Continue squeezing your glutes as you push your hips toward the ceiling to achieve full hip extension. Your core should be engaged to keep your ribs down and your pelvis should be slightly tucked at the top. Your shins should be vertical.
6. 6. Pause for 2–3 seconds at the top.
7. 7. To begin the downward movement, hinge from your hips to return to the starting position. Allow your chest to follow your hips. Gaze forward while keeping your chin tucked. Maintain tension on your glutes and keep your core engaged. Your torso should create a 45-degree angle with the ground at the bottom of the movement.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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