Hip Thrust
The barbell hip thrust is a compound lift where you drive a loaded bar upwards with your hips while your upper back rests on a bench. It mainly builds the glutes, with help from the hamstrings. It suits beginners who start light as well as experienced lifters who want to load the glutes heavily.
Muscles worked
The Hip Thrust mainly works your glutes, with your hamstrings helping.
Setting up
- Set a flat bench against a wall or in a rack so it cannot slide. Sit on the floor with your shoulder blades against the long edge of the bench, which should sit just below the bottom of your shoulder blades.
- Roll the bar over your legs until it sits in the crease of your hips, and wrap a pad or folded mat around it so it is comfortable. Use 10 kg or 20 kg plates, or bumper plates, so the bar sits at a stable height and does not roll.
- Plant your feet flat, about hip-width apart, with your toes pointing forwards or turned out slightly. Place them so your shins are close to vertical when your hips are at the top. Start with the empty bar if you are new to the lift.
How to do the Hip Thrust
- Hold the bar with both hands, just outside your hips, and rest your upper back on the bench with your chin slightly tucked.
- Press through your whole foot, especially your heels, and lift your hips off the floor.
- Keep driving up until your thighs are parallel to the floor and your body forms a straight line from your knees to your shoulders.
- At the top, squeeze your glutes hard and pause for a second, with your ribs down and your eyes looking forwards.
- Lower your hips under control until they are just above the floor, keeping your upper back in place on the bench.
- Go straight into the next rep without sitting down on the floor between reps.
Form tips
- Tuck your chin and look forwards, not up at the ceiling. This helps you keep your ribs down and your body in a straight line.
- Think about pushing the floor away through your heels and squeezing your glutes together, as if you are holding a coin between them.
- Check your foot position on a light set. At the top, your shins should be roughly vertical. If your feet are too far out, you will feel it mainly in your hamstrings.
- Finish the rep by tucking your pelvis slightly, not by leaning back. The top position should feel like a firm glute squeeze, not a stretch through your back.
- Keep the bar on your hips throughout. If it rolls towards your stomach or knees, reset your foot position and bar placement before the next set.
Common mistakes
Over-arching at the top
Lift your hips only until your thighs are parallel to the floor. Keep your ribs down and your chin tucked, and squeeze your glutes to finish the rep, rather than leaning back to gain extra height.
Feet too far forwards or too close in
Move your feet so your shins are roughly vertical at the top. Too far forwards and your hamstrings take over, while too close in can make it feel awkward and cramped. Adjust by a few centimetres until you feel your glutes working.
Bar rolling or sliding on your hips
Check the bar sits in the crease of your hips with a pad, and use larger plates for stability. Keep your grip on the bar and drive evenly through both feet.
Short, bouncing reps
Use a weight you can control. Lower to just above the floor, drive up smoothly, and hold the top for a second. If you cannot pause, the bar is too heavy.
Sets and reps
| Build strength | 3-5 sets of 4-6 reps with a heavy but controlled weight, resting 2-3 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps with a 1-second pause at the top of each rep, resting 60-90 seconds between sets. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps with a moderate weight, resting 45-60 seconds, as part of a full-body workout 2-3 times a week. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Hip Thrust alternatives
Machine taken, or want some variety? These work the same main muscles.
Hip Thrust FAQs
How heavy should I go on barbell hip thrusts?
Start with the empty bar, which is usually 20 kg, and add weight in small steps once you can do 12 controlled reps with a pause at the top. Hip thrusts often allow heavier loads than people expect, but only increase the weight if your form stays the same.
Why do I feel hip thrusts in my hamstrings instead of my glutes?
Your feet are probably too far forwards. Move them closer to your bum so your shins are roughly vertical at the top, and think about pushing through your heels while squeezing your glutes. Lowering the weight and pausing at the top can also help you feel the right muscles.
How do I stop the barbell hurting my hips?
Use a thick barbell pad or a folded mat, and make sure the bar sits in the crease of your hips rather than on your hip bones. If it still hurts, try lighter weight or a different setup. Stop if you feel pain and get it checked.
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