Hip Thrusts
Hip Thrusts Exercise Description
The bodyweight hip thrust is a horizontal hip extension exercise that emphasizes the gluteus maximus while the gluteus medius/minimus, hamstrings, and core musculature assist in stabilizing the pelvis and spine. With the upper back supported on a bench or sturdy surface and feet on the floor, you drive the hips upward to a fully extended position without arching the lower back. The goal is to achieve hip extension through the glutes while maintaining a neutral spine, ribs stacked over the pelvis, and knees tracking over the toes. Keeping shins near vertical at the top helps center the load at the hips and reduces leverage on the lumbar spine. This movement pattern is useful for building hip extension strength that carries over to daily tasks requiring powerful, controlled hip drive.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, 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: Multi-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Hip Thrusts Exercise
‘- Sit on the floor with your upper back against the edge of a bench; place the bench just below the shoulder blades.
– Plant feet hip-width apart, toes slightly out, heels far enough forward that shins are near vertical at the top.
– Cross arms over chest or hold the bench lightly for balance; tuck chin slightly so the neck stays neutral.
– Take a breath and brace the abdominal wall; set a small posterior pelvic tilt to avoid lumbar extension.
– Drive through midfoot/heels to lift the hips, keeping ribs down and pelvis level.
– At the top, finish with the hips fully extended, torso roughly parallel to the floor, and knees tracking over toes.
– Squeeze the glutes without flaring the ribs or hyperextending the lower back.
– Lower by hinging at the hips, maintaining tension, until the glutes lightly tap the floor.
– Keep knees aligned (avoid caving in); think “spread the floor” to maintain slight external rotation at the hips.
– Move smoothly and under control; maintain your brace and neutral head/neck throughout.
Hip Thrusts Tips
‘- Position the bench so its edge sits just below your shoulder blades before you start.
– Set your feet hip-width apart with toes slightly turned out and heels far enough forward that your shins are near vertical at the top.
– Tuck your chin slightly and keep your neck neutral instead of looking up or back.
– Take a breath, brace your abdominal wall, and use a small posterior pelvic tilt to avoid arching your lower back.
– Drive through your midfoot and heels to lift the hips while keeping your ribs down and pelvis level.
– At the top, aim for a torso roughly parallel to the floor with hips fully extended and knees tracking over your toes.
– Squeeze your glutes at the top without flaring your ribs or hyperextending your lower back.
– Lower by hinging at the hips under control until your glutes lightly tap the floor, maintaining tension.
– Keep your knees aligned by thinking about “spreading the floor” to maintain slight external rotation at the hips.
– Maintain your brace and neutral head/neck position throughout the entire movement.
Hip Thrusts Beginner Introduction
The bodyweight hip thrust is a bench-supported lower-body exercise that highlights the glutes as the main driver of the movement. With the shoulders resting against a stable surface and the feet grounded, the hips rise and lower in a controlled arc, training strong, powerful extension through the hips. The large muscles of the backside do most of the work, while the side glutes, hamstrings, and core contribute to keeping the pelvis and spine steady so the motion stays smooth and centered.
Because the lift encourages a straight line from shoulders through hips to knees at the top, it reinforces a firm midsection and steady lower back rather than bending through the spine. The leg position is set so that the lower legs stay close to upright when the hips are highest, which places the effort more directly on the hips and less on the low back. This pattern is highly relevant for everyday movements that call for driving the hips forward with control, such as getting up, climbing, or lifting.