How to do the hip thrust

Muscles worked

Step by step

1. Sit with the bench just under your shoulder blades, feet flat, hip-width.
2. Rest the weight on your hip crease (use a pad).
3. Tuck the chin and keep ribs down.
4. Drive through the heels to lift the hips until thighs are level with the floor.
5. Squeeze glutes for one second, then lower.

Coaching cues

• Chin tucked, eyes forward.
• Shins vertical at the top.
• Finish with glutes, not by arching the back.

Common mistakes and fixes

• Over-arching at the top. Fix: Ribs down; stop at level hips.
• Feet too far out. Fix: Bring them in until shins are vertical at the top.
• Pushing through the toes. Fix: Drive the heels.

Make it easier (regressions)

• Glute bridge on the floor
• Bodyweight hip thrust

Make it harder (progressions)

• Dumbbell then barbell hip thrust
• Single-leg hip thrust
• Pause 2 s at the top

Test your eye in Spot the Fault and set your lifting rhythm with the tempo drill.

Questions people ask

Hip thrust vs glute bridge?

A hip thrust raises the shoulders on a bench for more range; a bridge is on the floor.

Bar hurts my hips.

Use a thick pad or a folded towel.

Sources

1. U.S. HHS. Physical Activity Guidelines for Americans, 2nd edition (2018). Checked October 23, 2026.
2. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009. Checked October 23, 2026.
3. NSCA. Exercise technique articles and Essentials of Strength Training and Conditioning. Checked October 23, 2026.

Education only. Not medical advice. Confirm with your clinician.

Keep learning

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