Hip Thrust
Legs
Weight & Reps
Barbell
The barbell hip thrust is the most effective exercise for glute activation and development. With your upper back on a bench, drive your hips up to full extension, squeezing the glutes at the top.
How to Do Hip Thrust
- Sit on the floor with your upper back against a bench and roll the barbell over your hips
- Use a bar pad for comfort and set feet flat on the floor at hip width
- Drive your hips up by squeezing your glutes until your body forms a straight line from shoulders to knees
- Pause at the top for a 2-second glute squeeze, then lower with control
Form Cues
- Sit on the floor with your upper back against a bench and roll the barbell over your hips
- Use a bar pad for comfort and set feet flat on the floor at hip width
- Drive your hips up by squeezing your glutes until your body forms a straight line from shoulders to knees
- Pause at the top for a 2-second glute squeeze, then lower with control
Common Mistakes to Avoid
- Hyperextending the lower back at the top instead of stopping at neutral spine
- Placing feet too far away, which shifts the work to the hamstrings instead of the glutes
- Not tucking the chin — look forward, not up, to maintain proper spinal alignment
Muscles Worked
Primary
Gluteus Maximus
Gluteus Medius
Secondary
Hamstrings
Adductors
Core
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the hip thrust work?
The hip thrust primarily targets the gluteus maximus and gluteus medius, with secondary work from the hamstrings, adductors, and core. It produces the highest glute activation of any exercise.
How much should a beginner hip thrust?
Beginner men typically hip thrust 95-135 lbs (43-61 kg), while beginner women start at 65-95 lbs (30-43 kg). Start with bodyweight glute bridges to learn the movement, then add the barbell.
Hip thrusts vs squats — which is better for glutes?
Hip thrusts produce higher peak glute activation than squats, making them the superior glute-building exercise. Squats are better for overall leg strength. For maximal glute development, include both in your program.
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