Hip Thrust

Hip Thrust

The hip thrust is the king exercise for glutes, offering maximum gluteus maximus activation.

Muscles Involved

• Gluteus maximus : primary target, maximum activation
• Hamstrings : assist hip extension
• Core : stabilizes the pelvis

Step-by-Step Instructions

Step 1 — Position

Back against bench (shoulder blades), bar on hips with pad. Feet flat, shoulder width.

Step 2 — Push

Push hips toward ceiling, contract glutes hard at top.

Step 3 — Alignment

Form a straight line from shoulders to hips to knees at top.

Step 4 — Descent

Lower controlled, without resting glutes on floor.

Sets and Reps

4 sets of 8-12 reps. Rest 90 seconds.

Common Mistakes

• Lumbar hyperextension : do not rise beyond alignment
• Feet poorly placed : too far = hamstrings, too close = quads
• Looking at ceiling : tuck the chin

Safety Tips

Use a pad on the bar to protect the hips. Gaze follows the movement (chin tucked). Do not arch the lower back.

Variations

• Single-leg hip thrust : one leg at a time
• Banded hip thrust : abduction resistance
• Glute bridge : floor version without bench

Who Is This Exercise For?

All levels. The most effective glute exercise according to scientific research.