The Hip Thrust

How to do the exercise

The Hip Thrust is one of the most effective exercises to build strong glutes and improve your posterior chain strength. Whether you train for aesthetics, performance, or injury prevention. Hip Thrusts help you develop explosive hip extension and stronger hamstrings. Here’s how to perform the Hip Thrust correctly:

1. Starting position

Find an elevation where you can comfortably rest your shoulders, a bench or a plyo box works perfectly. Sit on the floor with your upper back against the bench. Place your feet flat on the ground about shoulder-width apart and bend your knees to roughly a 90-degree angle. Your shins should be vertical at the top of the movement.

2. Lowering phase

Start in the top position with your hips extended. Slowly lower your hips straight down toward the floor in a controlled manner. Keep your core tight and avoid overextending your lower back. Your upper back stays in contact with the bench at all times.

3. Driving up

Push through your heels and drive your hips upward as high as possible. Focus on squeezing your glutes hard at the top. Your torso should form a straight line from shoulders to knees. Hold the contraction briefly to maximize glute activation.

4. Repeat

Lower your hips back down with control and repeat for your desired reps. Move with intention. Controlled reps and a strong lockout at the top will make the Hip Thrust significantly more effective.

Recommended equipment for Hip Thrusts

Iron Weight Plates - For progressive overload and steady strength gains in your workouts.

Shop Now

Plyo Box - For explosive jumps, Step Ups, and safe training with maximum stability.

Shop Now

Foldable Bench - For stable support during Step Ups, strength exercises, and versatile home workouts.

Shop Now

Weight Vest - For added resistance and increased intensity during bodyweight training, runs, and functional workouts.

Shop Now

Main Muscles Worked

The Hip Thrust mainly targets:

• Gluteus maximus – primary muscle responsible for hip extension and glute strength

• Hamstrings – assist in hip extension and stabilize the movement

• Gluteus medius – supports hip stability

• Core muscles – maintain pelvic control and prevent overextension

Strengthening these muscles improves sprint performance, jump power, squat strength, and overall lower body stability.

If you're looking for other exercises, check out our Youtube video:

Common Mistakes

Even though the Hip Thrust looks simple, small errors reduce its effectiveness. Watch out for:

• Overextending the lower back: Drive through your hips, not your spine. Keep ribs down and core engaged.

• Feet placed too far forward or backward: Your shins should be vertical at the top for optimal glute activation.

• Not locking out fully: Squeeze your glutes hard at the top and pause briefly.

• Rushing the reps: Control the eccentric phase to maximize muscle tension.

Focus on clean execution and progressive overload. Add resistance bands or weight plates over time to continuously challenge your glutes and build serious posterior chain strength.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

Please read our legal disclaimer before starting your workout.

Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!