GymPlan AIHip Thrust
Hip Thrust is an intermediate compound barbell powerlifting that mainly works your glutes, with help from your calves and hamstrings.
How to do the hip thrust
- Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
- Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialHip Thrust alternatives
Exercises that train the same main muscle, including options with other equipment.
Kneeling SquatBarbell · Intermediate
Hip Lift with BandBand · Beginner
Barbell Glute BridgeBarbell · IntermediateFAQ
What muscles does the hip thrust work?
It mainly works your glutes; your calves and hamstrings assist.
How many sets and reps of hip thrust should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the hip thrust good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.