Legs · Barbell, bench, pad
Hip thrust: setup, form and programming
No exercise loads the glutes harder at full lockout than the hip thrust, which is why sprinters and field athletes keep it in year-round.
Muscles worked: Gluteus maximus, Hamstrings, Adductors
How to do it
- Sit on the floor with your upper back against a bench, roughly at the bottom of the shoulder blades.
- Roll a padded barbell over the hips and set the feet flat, shins vertical at the top of the rep.
- Tuck the chin, brace the abs, then drive through the heels until hips, knees and shoulders form a straight line.
- Squeeze the glutes hard for a full second — do not hyperextend the low back to get higher.
- Lower under control until the hips are just above the floor and repeat.
Mistakes to avoid
- Arching the low back at lockout instead of finishing with the glutes.
- Feet too close, which turns it into a quad exercise.
- Bench too high or too low — aim for the bench edge to sit under the shoulder blades.
Sets and reps
| Goal | Prescription |
|---|---|
| Strength | 4 sets of 5–8 heavy reps, 2–3 min rest |
| Size | 3–4 sets of 10–15 reps with a two-second squeeze |
| Power | 5 sets of 3 explosive reps at moderate load |
Swaps and alternatives
- Single-leg hip thrust — Fixes side-to-side differences, no barbell needed.
- Glute bridge — Same pattern from the floor for smaller ranges.
- Romanian deadlift — Loads glutes and hamstrings in the stretched position.
Common questions
Keep training
- Romanian deadlift
Barbell or dumbbells
- Bulgarian split squat
Dumbbells, bench
- Goblet squat
Dumbbell or kettlebell
- Hammer curls
Dumbbells
- Dumbbell shoulder press
Dumbbells, bench
- Incline dumbbell press
Dumbbells, adjustable bench