Hip Thrust

The glute specialist — maximum glute activation for building strong, powerful, and aesthetic glutes

---

⚡ Quick Reference

Aspect	Details
Pattern	Hip Hinge (Horizontal)
Primary Muscles	Glutes
Secondary Muscles	Hamstrings, Core
Equipment	Barbell, Bench, Hip Pad (optional)
Difficulty	⭐ Beginner-Friendly
Priority	🔴 Essential

Movement Summary

---

🎯 Setup

Starting Position

1. Bench height: 16-18 inches (standard bench works)
2. Shoulder position: Upper back (shoulder blades) on bench edge
3. Bar position: Bar across hips (use hip pad or towel for comfort)
4. Foot position:
   • Feet flat on floor, hip-width apart
   • Shins vertical at top position (adjust as needed)
5. Starting position: Hips lowered, knees bent about 90°
6. Hands: Grip bar lightly, just to keep it stable

Equipment Setup

Equipment	Details	Notes
Bench	16-18" height	Too low = poor ROM, too high = unstable
Barbell	Standard Olympic bar	Start with just the bar (45 lbs)
Hip pad	Foam pad or towel	Highly recommended — bar on hip bones hurts
Plates	Bumper or iron	Lower to floor to start position

Setup Cue

"Shoulder blades on bench, bar over hip crease, feet flat — like you're sitting in a chair"

Hip Pad Essential

The bar sits directly on your hip bones. Without padding:

• Painful, especially with heavy weight
• Bruising common
• Limits how much weight you can use

Solutions:

• Commercial hip thrust pad (best)
• Bar pad (works)
• Folded yoga mat or towel (budget option)

---

🔄 Execution

The Movement

🔧 Starting Position

What's happening: Setting up for explosive hip extension

1. Upper back on bench, bar across hips
2. Feet flat, knees bent
3. Hips lowered (butt near floor but not touching)
4. Core braced, chin tucked slightly
5. Breathing: Big breath into belly

Feel: Slight stretch in glutes and hips

⬆️ Thrust Up

What's happening: Driving hips up to full extension

1. "Drive through heels" — push floor away
2. Thrust hips straight up (not forward and up)
3. Squeeze glutes HARD as you rise
4. Keep core braced (prevent overarching)
5. Breathing: Hold breath or exhale through thrust

Tempo: 1 second (explosive but controlled)

Feel: Glutes firing maximally

Critical: Think "thrust hips to ceiling" not "push bar up"

🔝 Lockout Position

What's happening: Full hip extension, maximum glute contraction

1. Hips fully extended — body forms straight line from knees to shoulders
2. Shins should be vertical (perpendicular to floor)
3. Squeeze glutes as hard as possible (this is the point!)
4. DO NOT hyperextend lower back — ribs down, core tight
5. Hold squeeze for 1-2 seconds

Common error here: Overarching back instead of squeezing glutes. Keep ribs down.

Visual check: Torso and thighs should form a straight line or "table top"

⬇️ Lowering

What's happening: Controlled descent back to start

1. Lower hips back down under control
2. Maintain tension in glutes (don't just drop)
3. Stop just before butt touches floor
4. Keep upper back on bench
5. Breathing: Inhale on the way down

Tempo: 2 seconds (controlled)

Feel: Stretch in glutes and hips

Note: Can touch-and-go or full reset each rep

Key Cues

Primary Cues

• "Drive through your heels" — activates glutes, not quads
• "Thrust hips to the ceiling" — proper direction of force
• "Squeeze your glutes like you're cracking a walnut" — maximum contraction
• "Ribs down, don't arch your back" — prevents hyperextension

Tempo Guide

Goal	Tempo	Example
Strength	1-1-2-0	1s up, 1s squeeze, 2s down, no pause
Hypertrophy	1-2-3-0	1s up, 2s squeeze, 3s down, no pause
Power	X-1-2-0	Explosive up, 1s squeeze, 2s down

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes (Maximus)	Hip extension — the ONLY job here	██████████ 100%

Peak Glute Activation

Research shows hip thrusts produce higher glute activation than squats, deadlifts, or any other exercise. At lockout, glutes can reach 100%+ of maximum voluntary contraction.

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Assist hip extension	██████░░░░ 60%
Core	Prevent hyperextension, stability	██████░░░░ 65%

Stabilizers

Muscle	Role
Erector Spinae	Maintains neutral spine
Quads	Stabilize knees, minor force production
Adductors	Prevent knee valgus/varus

Muscle Emphasis

Why hip thrusts are superior for glutes:

• Glutes work maximally in shortened position (lockout)
• Horizontal force vector matches glute function
• Minimal lower back involvement
• Can load heavy without spinal compression

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hyperextending back	Arching lower back at top	Lower back stress, misses glute squeeze	"Ribs down, core tight" — squeeze glutes, not back
Pushing through toes	Driving from balls of feet	Recruits quads instead of glutes	"Drive through heels" cue
Partial range	Not lowering hips fully	Less muscle stimulus	Lower until stretch, full ROM
No pause at top	Bouncing at lockout	Misses the point — lockout is the money position	Pause 1-2s, squeeze hard
Shins not vertical	Feet too close or too far	Poor leverage, knee stress	Adjust foot position — shins vertical at top

Most Common Error

Hyperextending the lower back instead of squeezing glutes — at the top, you should feel 100% glutes, 0% lower back. If you feel lower back, you're arching. Fix: ribs down, posterior pelvic tilt, squeeze glutes harder.

Self-Check Checklist

• Shins vertical at top position
• Body forms straight line (knees to shoulders)
• Glutes cramping/maximally engaged at top
• No lower back arch (ribs down)
• Driving through heels, not toes

---

🔀 Variations

By Leg Position

Standard Hip Thrust

Aspect	Details
Stance	Both feet down, hip-width
Load	Heaviest variation
Best For	Strength, hypertrophy, most people
Difficulty	Beginner-friendly

Single-Leg Hip Thrust

Aspect	Details
Stance	One foot down, other leg elevated
Load	Much lighter
Best For	Fixing imbalances, advanced training
Difficulty	Advanced

Key difference: Unilateral, much harder, targets each glute individually

B-Stance Hip Thrust

Aspect	Details
Stance	One foot down, other heel touching lightly
Load	Moderate
Best For	Progression to single-leg
Difficulty	Intermediate

Key difference: 80% single-leg, 20% bilateral — easier than full single-leg

By Equipment/Load

Barbell (Standard)

Load	Best For
Heavy loading	Strength and hypertrophy
Progressive overload	Can add weight indefinitely

Most common and effective for building glutes

Dumbbell

Load	Best For
Moderate	Home gym, beginners
Single dumbbell on hips	Easier setup than barbell

Bodyweight/Glute Bridge

Load	Best For
Light	Learning pattern, warmup, burnout sets
No equipment	Anywhere training

See: Glute Bridge — floor-based version

Banded Hip Thrust

Load	Best For
Accommodating resistance	Resistance increases at lockout (where glutes are strongest)
Band around hips	Great for glute activation

Can combine: Barbell + band for maximum tension at lockout

By Training Purpose

Hypertrophy Focus

Variation	Change	Why
Pause Hip Thrust	3s pause at top	Max time under tension at peak contraction
Tempo Hip Thrust	1-3-3-0 tempo	Longer eccentric, controlled
High-Rep Hip Thrust	15-20+ reps	Metabolic stress, pump

Strength Focus

Variation	Change	Why
Heavy Hip Thrust	5-8 reps, heavy	Build max strength
Pause at Bottom	2s pause at bottom	Eliminate stretch reflex
Banded Hip Thrust	Add resistance band	Overload lockout

Athletic/Power

Variation	Change	Why
Explosive Hip Thrust	Fast concentric	Power development
Single-Leg Hip Thrust	One leg	Unilateral power, sports
Deficit Hip Thrust	Elevated feet or shoulders	Increased ROM

Foot Position Adjustments

Foot Position	Effect	When to Use
Feet closer	More glute upper fibers	Targeting upper glutes
Feet wider	More glute lower fibers	Full glute development
Toes out	More glute medius	Hip abductor emphasis
Heels elevated	Increased ROM	Advanced, more stretch

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	5-8	2-3 min	Heavy	1-2
Hypertrophy	3-5	8-15	90s-2min	Moderate-Heavy	2-3
Endurance/Pump	2-3	15-30	60s	Light-Moderate	3-4
Power	3-4	3-6	2-3 min	Moderate	2-3

Workout Placement

Program Type	Placement	Rationale
Glute-focused day	First or second	Primary glute builder
Lower body day	After squats	Posterior chain focus
Pull day	Middle	Pairs with deadlifts
Full-body	Second or third	After main compound

Programming Note

Hip thrusts are the glute exercise. If glute development is a goal, program them 2x per week minimum. They can handle high frequency and volume.

Frequency & Volume

Training Level	Frequency	Sets Per Week
Beginner	2x/week	6-9 sets total
Intermediate	2-3x/week	10-15 sets total
Advanced	3x/week	15-20+ sets total

Why high frequency works:

• Glutes recover quickly
• Low spinal loading (can train often)
• Responds well to volume

Loading Guidelines

You can hip thrust a lot of weight:

• Beginners: Start with bar (45 lbs), add 10-20 lbs per week
• Intermediate: Often hip thrust bodyweight for reps within months
• Advanced: 1.5-2x bodyweight for reps is common

Why? Horizontal force vector, strong leverage, minimal balance requirement

Sample Weekly Structure

Glute Specialization:

Day	Exercise	Sets x Reps	Purpose
Monday	Hip Thrust (Heavy)	4x6-8	Strength
Monday	Single-Leg Hip Thrust	3x10/leg	Unilateral
Thursday	Hip Thrust (Volume)	4x12-15	Hypertrophy
Thursday	Banded Hip Thrust	3x20	Pump, activation

Supersets & Pairings

Great to pair with:

• Leg extensions — antagonist (glutes + quads)
• Hamstring curls — posterior chain double hit
• Romanian deadlifts — vertical + horizontal hip extension
• Abdominal work — core + glutes

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Glute Bridge	Learning pattern, no bench available
Bodyweight Hip Thrust	Master movement before loading
Banded Glute Bridge	Need lighter resistance

Progressions (Harder)

Exercise	When Ready	Link
Single-Leg Hip Thrust	Perfect bilateral form, want unilateral
Pause Hip Thrust	Want more time under tension
Deficit Hip Thrust	Want increased range of motion
Banded Hip Thrust	Overload lockout position

Alternatives (Same Goal, Different Movement)

Other Glute Builders

Alternative	Plane	Load Capacity
Romanian Deadlift	Vertical	High
Cable Pull-Through	Horizontal	Moderate
Kettlebell Swing	Horizontal (ballistic)	Moderate
Deadlift	Vertical	Very High

Unilateral Glute

Alternative	Equipment
Single-Leg Hip Thrust	Barbell, bench
Single-Leg RDL	Dumbbell
Bulgarian Split Squat	Dumbbells, bench

Minimal Equipment

Alternative	Equipment
Glute Bridge	Bodyweight or dumbbell
Banded Glute Bridge	Resistance band
Single-Leg Glute Bridge	Bodyweight

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Hyperextension can aggravate	Focus on ribs down, glute squeeze (not back arch)
Hip pain	Loading painful hip joint	Reduce weight, try glute bridge instead
Rib bruising	Bar can dig into ribs/hips	Use thick hip pad, adjust bar position
Recent hip surgery	Joint stress	Get clearance from doctor first

Stop Immediately If

• Sharp pain in hips or lower back
• Cramping in hamstrings (reposition feet)
• Rib/hip bone pain (add padding or stop)
• Feeling in lower back instead of glutes (form issue)

Injury Prevention

Strategy	Implementation
Use hip pad	Always — prevents bruising and allows heavier loading
Perfect setup	Shins vertical, ribs down before thrusting
Control the eccentric	Don't just drop down — controlled descent
Warm up	Bodyweight glute bridges, band work first
Progress slowly	Add 10-20 lbs per week max

The Hip Pad Question

Do you NEED a hip pad?

Technically no, but practically yes:

• Without pad: Bar on hip bones = painful, bruising, limits weight
• With pad: Comfortable, can load heavy, focus on glutes

Options:

1. Commercial hip thrust pad — best
2. Squat bar pad — works well
3. Folded yoga mat or towel — budget option
4. Airex pad — good alternative

Safety Note

Hip thrusts are very safe when done correctly. Unlike squats and deadlifts, there's minimal spinal loading. The main "injury" is bruised hips from not using padding.

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension	~90° to full extension	🔴 High
Knee	Slight flexion (static)	~90° held	🟢 Low
Spine	Neutral maintenance	Minimal movement	🟢 Low
Shoulder	Support on bench	Minimal	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	Full extension	Can lock out hips standing	Hip flexor stretches
Thoracic	Neutral position	Can keep upper back on bench	Minimal requirement

Joint Advantage

Why hip thrusts are joint-friendly:

• No spinal compression (unlike squats/deadlifts)
• Minimal knee stress (static position)
• Pure hip extension — natural movement
• Can load heavy without joint risk

---

❓ Common Questions

Hip thrust vs. glute bridge — what's the difference?

Hip Thrust:

• Upper back on bench (elevated)
• Greater range of motion
• Can load heavier
• More glute activation

Glute Bridge:

• Lying on floor (back flat)
• Shorter range of motion
• Limited by comfort on floor
• Good for beginners

Bottom line: Hip thrusts are superior for building glutes. Glute bridges are great for learning or when no bench available.

How much weight should I use?

Start conservative:

• Week 1: Just the bar (45 lbs) for 3x10-12
• Progress: Add 10-20 lbs per week
• Goal: Work up to bodyweight for 10+ reps (takes 2-3 months typically)
• Advanced: 1.5-2x bodyweight is common

You'll be surprised how strong you get quickly — hip thrusts respond fast to progressive overload.

Should I pause at the top?

YES. The lockout is the whole point:

• Minimum: 1 second squeeze at top
• Better: 2-3 second hold
• Best: Squeeze as hard as possible for 2+ seconds

Bouncing at the top defeats the purpose. The peak glute contraction happens at lockout.

My lower back hurts — what am I doing wrong?

You're hyperextending instead of squeezing glutes:

Fixes:

1. "Ribs down" — don't let ribs flare up
2. Posterior pelvic tilt — tuck pelvis slightly
3. Squeeze glutes HARD — think "crack a walnut"
4. Lighter weight — may be too heavy to control
5. Brace core — maintain tension throughout

You should feel 100% glutes, 0% back.

Where should the bar sit on my hips?

Ideal position:

• Bar sits in the crease where hips and legs meet
• Just below hip bones (ASIS)
• NOT on your stomach, NOT on your thighs

With hip pad: Should feel pressure but not pain

Adjustment: If too high = digs into ribs. Too low = slides onto thighs.

My feet keep slipping — how do I fix this?

Common issue:

Solutions:

1. Better shoes — flat, grippy soles (Converse, Vans)
2. Rubber mat — place feet on yoga mat or rubber
3. Foot position — may be too far forward
4. Drive through heels — not balls of feet

Should be stable with proper setup.

Can I do hip thrusts every day?

Technically yes, but not optimal:

Better approach:

• 2-3x per week is ideal
• Vary intensity (heavy, moderate, light)
• Glutes need recovery despite quick recovery

Daily option: Light activation work (bodyweight, bands) is fine daily. Heavy loading needs rest days.

---

📚 Sources

Biomechanics & Muscle Activation:

• Contreras, B. et al. (2015). Hip Thrust vs. Back Squat — A Comparison of Glute Activation — Tier A
• Contreras, B. et al. (2016). Barbell Hip Thrust — Tier A
• Williams, M.J. et al. (2018). Activation Differences in Gluteus Maximus — Tier A

Programming:

• Contreras, B. (2019). Glute Lab — The Art and Science of Strength and Physique Training — Tier B
• NSCA Essentials of Strength Training — Tier A
• Schoenfeld, B.J. (2016). Hypertrophy Programming — Tier A

Technique:

• Bret Contreras (The Glute Guy) — Hip Thrust Tutorials — Tier C
• StrongerByScience — Glute Training Guide — Tier B

Comparisons:

• Delgado, J. et al. (2019). Comparison of Gluteal EMG During Hip Thrust vs. Back Squat — Tier A

---

For Mo

When to recommend this exercise:

• User wants to build glutes (aesthetics or performance)
• User has lower back issues but wants to train glutes heavily
• User wants maximum glute development with minimal fatigue
• User is an athlete needing hip extension power (sprinting, jumping)
• User specifically asks for "best glute exercise"

Who should NOT do this exercise:

• Acute hip injury → wait until healed
• Recent hip replacement → need doctor clearance
• Cannot set up bench/equipment → suggest Glute Bridge
• Severe balance issues with elevated upper back → start with floor bridge

Key coaching cues to emphasize:

1. "Drive through your heels"
2. "Thrust your hips to the ceiling"
3. "Squeeze your glutes like cracking a walnut"
4. "Ribs down — don't arch your back"
5. "Pause at the top for 2 seconds"

Common issues to watch for in user feedback:

• "I feel it in my back" → Hyperextending, need "ribs down" cue
• "I feel it in my quads" → Driving through toes, need "heels" cue
• "The bar hurts my hips" → Need hip pad or better positioning
• "I don't feel my glutes" → Not squeezing at top, not pausing

Programming guidance:

• Pair with: Quad work (squats, leg press), hamstring work (leg curls)
• Frequency: 2-3x per week (glutes recover fast)
• Volume: 10-20 sets per week for hypertrophy
• Placement: First or second exercise on lower day
• Load progression: 10-20 lbs per week initially

Progression signals:

• Ready to progress when: 3x12 with 2-second pause, perfect form, 1-2 RIR
• Add weight when: Can complete all sets/reps with maximum glute squeeze
• Progress to: Single-leg variation, pause variation, or increased weight
• Regress if: Lower back pain, cannot maintain form

Teaching progression:

1. Week 1: Bodyweight glute bridges (learn squeeze)
2. Week 2: Bodyweight hip thrusts (add bench)
3. Week 3: Barbell hip thrusts with bar only (add load)
4. Week 4+: Progressive overload (add 10-20 lbs weekly)

Red flags:

• Feeling lower back instead of glutes → form issue, ribs flaring
• Bar slipping during set → setup issue, adjust position
• Hip/rib bruising → need better padding
• Hamstring cramping → feet too far forward, adjust position

Comparison teaching points:

• vs. Squats: More glute activation, less quad, no spinal load
• vs. Deadlifts: Horizontal vs. vertical, less fatigue, pure glutes
• vs. Glute Bridge: More ROM, heavier loading capability
• vs. Romanian Deadlift: More glute focus, less hamstring

Load expectations:

• Month 1: 45-95 lbs
• Month 3: 95-135 lbs
• Month 6: 135-185 lbs (bodyweight for many)
• Advanced: 1.5-2x bodyweight common

---

Last updated: December 2024