How to do the Hip Thrust
Primary: Glutes · also works Hamstrings, Core. Also called: bodyweight hip thrust, bench hip thrust.
Step by step
- 1
Sit on the floor with your upper back against a bench or sturdy couch and feet flat hip-width apart.
- 2
Tuck your chin slightly and brace your core.
- 3
Drive through your heels to lift your hips until your torso and thighs form a straight line.
- 4
Squeeze your glutes hard at the top for a second.
- 5
Lower your hips under control and repeat.
Coaching cues
- Chin tucked, ribs down
- Shins vertical at the top
- Squeeze the glutes, not the lower back
Common mistakes
- Overarching the lower back at the top
- Feet too far forward
- Pushing through the toes
Sets, reps and where it fits
Muscle
3–4 × 12–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 12–20
rest 45–60 s
Hip Thrust alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Hip Thrust work?
Primary: Glutes. Secondary: Glutes, Hamstrings, Core
How many sets and reps of Hip Thrust should I do?
For muscle: 3–4 sets of 12–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Hip Thrust?
Same movement pattern, different equipment: Glute Bridge, Dumbbell Hip Thrust, Barbell Hip Thrust, Banded Glute Bridge, Clamshell, Donkey Kick.
Is the Hip Thrust good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.