Hip Thrusts Exercise Images
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Hip Thrusts
Target Muscles
Primary:
Secondary:
Equipment Required
Exercise Type
Reps Only
How To Do
Sit with your upper back against a bench, knees bent, and feet flat on the floor. 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. Lower your hips back down with control, keeping your core engaged throughout the movement.
Step-by-Step Instructions
- Sit on the ground with your upper back resting against a bench and your knees bent, feet flat on the floor. Position the bench so that it supports your shoulder blades when you lift your hips.
- Place your arms on the bench for stability, keeping your hands relaxed.
- Engage your core and glutes, and push through your heels to lift your hips upward until your body forms a straight line from your shoulders to your knees.
- Squeeze your glutes at the top of the movement and hold for a moment.
- Slowly lower your hips back down to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
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Frequently Asked Questions
- What muscles do hip thrusts work?
- Hip thrusts primarily target the glutes, helping to build strength and size in that area. They also engage the upper legs, lower back, and core muscles as secondary movers, making them a highly effective compound exercise for overall lower-body power.
- Do I need a bench to do hip thrusts?
- A bench is commonly used for hip thrusts to elevate your upper back and increase range of motion. If you don’t have a bench, you can use a sturdy couch or perform a floor-based glute bridge as a beginner-friendly alternative.
- Are hip thrusts good for beginners?
- Yes, hip thrusts are beginner-friendly when done with proper form and lighter weights or bodyweight. Beginners should focus on controlled movements, squeezing the glutes at the top, and maintaining a neutral spine before progressing to heavier loads.
- What are common mistakes to avoid when doing hip thrusts?
- Two frequent mistakes are hyperextending the lower back and failing to engage the core. Avoid pushing from your toes press through your heels and keep your ribs down to protect your spine and maximize glute activation.
- How many sets and reps of hip thrusts should I do?
- For strength and hypertrophy, 3–4 sets of 8–12 reps with moderate to heavy weight are effective. If your goal is endurance or activation, perform 2–3 sets of 15–20 reps with bodyweight or light resistance.
- Are hip thrusts safe for lower back health?
- Hip thrusts can be safe for the lower back when performed with proper form, core engagement, and appropriate loading. People with existing back injuries should start with light weight and consult a fitness professional before attempting heavier variations.
- What are some variations of hip thrusts I can try?
- Popular variations include barbell hip thrusts, single-leg hip thrusts for unilateral strength, and banded hip thrusts for added glute activation. You can also adjust foot placement or use a stability ball to increase core challenge.