Hip Thrusts
Hip Thrusts Exercise Description
The hip thrust is a bodyweight hip-extension exercise that emphasizes the gluteus maximus, with assistance from the hamstrings and support from the trunk musculature to maintain pelvic and spinal alignment. Performed with the upper back supported on a bench and feet on the floor, it trains end-range hip extension in the sagittal plane. Proper execution focuses on driving through the whole foot, keeping a neutral spine with ribs down, and finishing the motion with the hips—not the lower back. Consistent knee tracking over the midfoot helps the gluteal muscles do the work while reducing unwanted hip rotation. Use a controlled tempo with a brief squeeze at the top to reinforce full hip extension and positional stability.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: Gluteus Medius, Iliocostalis, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Hinge
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Hip Thrusts Exercise
‘- Sit on the floor with your upper back against a bench edge (around the bottom of your shoulder blades). Bend knees, feet flat and hip-width, toes slightly out.
– Cross arms over your chest or place hands lightly on your pelvis for alignment feedback.
– Brace your core, tuck the chin slightly, and keep ribs down to maintain a neutral spine.
– Drive through the whole foot (especially midfoot/heel) to extend the hips until your torso and thighs form a straight line.
– At the top, gently posteriorly tilt the pelvis and squeeze the glutes; avoid arching the lower back or flaring the ribs.
– Keep knees tracking over the midfoot; do not let them collapse inward or drift excessively outward.
– Lower the hips under control by hinging at the hips until they hover just above the floor, maintaining bench contact and spinal alignment.
– Reset the brace and repeat, prioritizing smooth, controlled motion and consistent top-end glute contraction.
Hip Thrusts Tips
‘- Position your upper back so the bench contacts around the bottom of your shoulder blades before you start.
– Set your feet flat, hip-width apart with toes slightly turned out to create a stable base.
– Cross your arms over your chest or rest your hands lightly on your pelvis to monitor alignment.
– Brace your core, keep your ribs down, and tuck your chin slightly to maintain a neutral spine.
– Drive through your whole foot—especially the midfoot and heel—to lift your hips.
– Raise your hips until your torso and thighs form a straight line to train full hip extension.
– At the top, gently posteriorly tilt your pelvis and squeeze your glutes instead of arching your lower back or flaring your ribs.
– Keep your knees tracking over your midfoot; avoid letting them cave inward or drift too far outward.
– Lower your hips in a controlled hinge until they hover just above the floor, maintaining bench contact and spinal alignment.
– Briefly pause and squeeze at the top each rep, then reset your brace before repeating for smooth, controlled motion.
Hip Thrusts Beginner Introduction
The hip thrust is a simple bodyweight movement that centers on lifting and lowering the hips while the upper back rests against a bench and the feet stay grounded. As the hips rise, the glutes handle most of the effort, with the hamstrings lending support and the core helping the spine and pelvis stay steady. At the highest point, the body forms a long line from shoulders to knees, highlighting strong hip extension rather than bending through the lower back.
This exercise places attention on even pressure through the feet and smooth, controlled motion. The knees remain in line with the middle of the feet so the glutes stay engaged without unnecessary twisting at the hips. A brief pause at the top of each repetition reinforces strong hips and a stable midsection before the hips lower back down. Overall, this movement offers a focused way to train powerful hip drive while encouraging solid alignment through the spine, pelvis, and legs.