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The Lifting Library
Section 4, Lesson 5
How To Hip Thrust
Targets: Gluteus minimus, gluteus medius, gluteus maximus, hamstrings, adductors, and quadriceps
Equipment Needed: Barbell, weight plates, dumbbell, or kettlebell
The hip thrust, or hip thruster, has gained widespread popularity over the past few years. The move is a variation of a glute bridge, but it is performed using a barbell and with the body lifted off the floor. It targets the gluteal muscles better than many other lower-body movements.
If there is no bench available and your gym doesn’t have a thruster, you can use an exercise step with 4 or 5 risers. After the bench is set up, you’ll want to load the bar with weight. Always secure weight plates with a barbell collar.
- Start seated on the floor, knees bent, feet slightly wider than hip-distance apart. The toes can be turned out just slightly. The upper back (lower scapula) should be resting against the edge of the weight bench in the center of the bench.
- Place the weight bar across the hips.
- Squeeze the glutes and press the bar straight up until the hips are in line with the shoulders and knees. The bench should be supporting the mid-scapula area. Keep the core tight and maintain a slight chin tuck with your focus down your body (a few inches above the bar).
- Slowly lower the bar down until the hips are just a few inches off the floor.
- Squeeze the glutes and lift again.