How to do a Hip Thrust

Authored by Fitbod

About Hip Thrust

Sets Logged
3,569,917
Popularity Rank
41st
Difficulty
Beginner
Glutes Strength
96 mSCORE 8th
Equipment Required
    Bodyweight-only
Primary Muscles
Secondary Muscles

Instructions: How To

Hip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.

  1. Lie flat on your back with your feet firmly on the ground and hip-width apart.
  2. Place your arms to your side with your palms on the ground.
  3. Slightly tilt your hips upward while placing tension in the abdomen to keep the back flush with the floor.
  4. Begin extending your hips by flexing your glutes until your hips are fully extended or there is a straight alignment from your knees to your shoulders.
  5. Control the movement as you descend your hips back to the ground.

Common Mistakes

  • Over Extending

    Don’t drive your hips as far as you can. This can increase your risk of injury, and doesn’t benefit the exercise itself. Drive your hips forward to a point where you feel good activation in your glutes, and hold that position.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    16
    reps
    1 Set Max
    19
    reps
  • intermediate
    4
    sets
    16
    reps
    20
    reps
  • advanced
    4
    sets
    17
    reps
    21
    reps

Enter your stats to calculate your Reps & Weight