Hip Thrusts Exercise Images
Showing step 1 of 2
Hip Thrusts
Target Muscles
Primary:
Secondary:
Equipment Required
Exercise Type
Reps Only
How To Do
Sit with your upper back against a bench and feet flat on the floor, knees bent. Press through your heels to lift your hips until your body forms a straight line from shoulders to knees, squeezing your glutes at the top. Keep your core engaged and avoid arching your lower back as you lower your hips back down.
Step-by-Step Instructions
- Sit on the ground with your upper back resting against a bench and your feet flat on the floor, shoulder-width apart. Your knees should be bent at approximately 90 degrees.
- Place your arms on the bench for stability, ensuring your shoulders are supported by the bench.
- Engage your core and glutes as you press through your heels to lift your hips upward. Your body should form a straight line from your shoulders to your knees at the top of the movement.
- Squeeze your glutes at the top of the movement and hold for a moment. Avoid overarching your lower back.
- Slowly lower your hips back down to the starting position, keeping control throughout the movement.
- Repeat for the desired number of repetitions.
Related Exercises
Explore more glutes exercises or bench exercises in our exercise library.
Alternative Exercises
Frequently Asked Questions
- What muscles do hip thrusts work?
- Hip thrusts primarily target the glute muscles, making them one of the best exercises for building and strengthening your butt. They also work the hamstrings, lower back, and engage the core for stability, making them a great compound movement for the posterior chain.
- Do I need a bench to do hip thrusts?
- A bench is commonly used to elevate your upper back for full range of motion, but you can also perform hip thrusts on the floor, using a step, or even a sturdy couch at home. For added resistance, you can use a barbell, dumbbell, or resistance band.
- Are hip thrusts suitable for beginners?
- Yes, hip thrusts are beginner-friendly when performed with bodyweight first to master proper form. Start slow, focus on the glute squeeze at the top, and progress to adding resistance only when you can perform the movement comfortably and with control.
- What are common mistakes when doing hip thrusts?
- Common mistakes include over-arching the lower back, not engaging the core, and letting the knees collapse inward. To avoid injury, keep your ribs tucked, drive through your heels, and maintain proper knee alignment throughout the lift.
- How many sets and reps of hip thrusts should I do?
- For strength and muscle building, aim for 3–4 sets of 8–12 reps with moderate to heavy resistance. For endurance or toning, perform 2–3 sets of 15–20 reps at a lighter weight or bodyweight.
- What safety tips should I follow when doing hip thrusts?
- Always support your upper back on a stable surface and keep your neck in a neutral position. Use controlled movements, avoid bouncing at the bottom, and increase resistance gradually to prevent strain on the lower back or hips.
- What variations of hip thrusts can I try?
- You can try single-leg hip thrusts to increase difficulty and improve unilateral strength, add a barbell for heavy loading, or use a glute band for added hip abduction work. Changing foot placement can also help emphasize different parts of your glutes.