Exercises / Hip Thrust

Hip Thrust

Also known as: Barbell hip thrust, Shoulder-elevated hip thrust

A barbell bridge from the floor or a bench. The hips drive up until the torso and thighs line up.

Primary muscles
Glutes (gluteus maximus)
Secondary muscles
Hamstrings, Core
Equipment
Barbell (barbell, bench or floor, pad)
Pattern
Hinge
Difficulty
Intermediate
Line diagram of a Hip Thrust.
Diagram: Fytniz. License: original-placeholder (Fytniz).

Cues

  1. Sit on the floor with the upper back against a bench, the bar over the hips, and the feet planted.
  2. Brace, then drive the hips up until the torso and thighs make a straight line.
  3. Keep the chin tucked and the ribs down; do not hyperextend the low back at the top.
  4. Lower the hips under control until they are just above the floor, then repeat.
  5. The bar stays over the hips; use a pad if the knurl digs in.

Common mistakes

  • Overextending the lumbar spine at lockout instead of finishing at the hips.
  • Walking the feet so far out that the hamstrings take over and the hips never reach level.
  • Pushing through the toes so the heels lift.

Safety

  • Pad the bar. Do not hyperextend the low back at the top.
  • Stop if you feel sharp pain in the low back, not just glute fatigue.