Legs
Hip thrust
The hip thrust drives a barbell across your hips upward from a bench, loading the glutes hardest at the top.
- Primary
- Glutes
- Secondary
- Hamstrings
- Equipment
- Barbell
- Type
- compound
Why it earns a spot
It trains the glutes at full hip extension, where squats and deadlifts load them least, so it fills a real gap.
How to do it
- Sit on the floor with your upper back against a bench and roll the barbell over your hips; pad it if it bites.
- Plant your feet about hip width apart, with your shins vertical when your hips are at the top.
- Tuck your chin slightly and keep your ribs down.
- Drive through your whole foot and lift your hips until your torso is parallel to the floor.
- Squeeze your glutes for a beat at the top, then lower under control.
Common mistakes
- Arching the lower back at the top instead of finishing with the glutes; keep your ribs pulled down.
- Feet too far forward, which shifts the work to your hamstrings; aim for vertical shins at the top.
- Rushing the reps; pause for a count at lockout.
How to program it
| Sets | Reps | Rest |
|---|---|---|
| 3-4 | 6-12 | 2 min |
Add weight once you hit 12 reps with a clean pause on every set. Use the same bench height every time.
Routines that use it
Swaps and alternatives
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Log every hip thrust set.
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