Exercise
Hip thrust is one of the most effective exercises for glute muscle mass and strength. It is performed with your back against a bench, a barbell on your hips, lifting your hips upward. It is an evolution of the glute bridge — greater range of motion, more resistance and better glute activation. Hip thrust is thought to activate the glutes more than squats or deadlift.
🎯 Primary Muscles
Gluteus maximus.
🔧 Secondary Muscles
Hamstrings, adductors, lower back.
⚡ Exercise Type
Multi-joint compound exercise for the glutes. Allows the use of heavy weights.
📊 Difficulty Level
Intermediate. Requires proper technique before adding weight.
📋 Technique
1
Positioning: Sit on the floor with your back against the edge of a bench. The bench should touch the lower part of your shoulder blades.
2
Barbell Setup: Place the barbell on your hips (use a pad). Feet shoulder-width apart, feet fully on the floor.
3
Starting Position: Your back rests against the bench, the barbell is on your hips, knees bent. Gaze forward.
4
Hip Lift: Explosively lift your hips until your body forms a straight line from shoulders to knees.
5
Top Position: Glutes maximally contracted, shins vertical. Pause (1 sec.).
6
Lowering: Lower in a controlled manner. The barbell must not bounce off your hips.
💪 Muscles
| Muscle Group | Muscle | Role |
|---|---|---|
| Glutes | Gluteus maximus | Primary — Hip Extension |
| Thighs (back) | Hamstrings | Secondary Hip Extension |
| Adductors | Adductor magnus | Stabilizes the legs |
⚠️ Mistakes
- Hyperextension: Excessive arching of the back. The body should be a straight line.
- Incomplete Range of Motion: Hips are not lifted enough. Aim for full hip extension.
- Head Tilted Back Too Far: Neck hyperextension. Gaze forward, chin slightly tucked.
- Bench Too High/Low: Optimal bench height ~40-45 cm. Too high = shorter range of motion.
- Feet on Toes: Weight shifts forward. Feet fully on the floor, weight through the heels.
🔄 Variations
| Variation | Description | Difficulty |
|---|---|---|
| With a barbell | Classic — allows the heaviest weight. | Intermediate |
| With a Dumbbell | An alternative without a barbell. | Lightweight |
| One Leg | One leg raised — corrects imbalance. | Hard |
| B-stance | One leg slightly set back. An intermediate variation between two-legged and single-leg. | Intermediate |
| Feet on a Bench | Feet on another bench. Greater range of motion. | Intermediate |