meIf you're looking to build bigger, stronger buttocks, barbell hip thrusts are the move you may be missing from your workout routine. This exercise is one of the best ways to build your back and prevent lower body injuries. Below, we'll share everything you need to know about this exercise, including hip thrust muscle exercises, form tips, and our favorite variations.
What muscles work in hip thrusts?
The main muscle worked during hip thrusts is the gluteus maximus, which is the largest and strongest muscle in the body.
Hamstrings, other gluteal muscles (gluteus medius and minimus), and adductor longus are also targeted to a lesser extent. This makes barbell hip thrusts an ideal exercise for training the lower back.
How to Perform Hip Thrusts with Perfect Form Every Time
- Start by sitting with your back on the bench. The bench should touch the bottom of your shoulder blades.
- Position your feet so that they are just outside your hips and knees.
- Place the barbell on your hips. You can place a foam pad or towel over the center of the barbell to protect your hip bones.
- Begin the repetition by using your heels to lift your hips off the ground. Squeeze your hips and step onto the barbell.
- Don't look at the ceiling, look straight ahead.
- Hold this position for 1 to 2 seconds with your hips fully extended.
- Finish the repetition by slowly lowering your hips back to the floor.
- repeat.
What are the benefits of hip thrusts?
1. Increases gluteal strength and muscles
One of the most notable hip thrust benefits is that the movement can help create a larger, rounder backside. Applying a load directly to your buttocks greatly stimulates your gluteal muscles. This helps growth when combined with proper nutrition and a balanced lower body exercise program.
Even if you don't care what your butt looks like, anyone can benefit from stronger glutes. Strong glutes help keep your knees and back healthy. Other exercises, such as squats, deadlifts, and lunges, can help you lift more weight.
2. Improves athletic performance
If you want to become more resilient and competitive on the track, field, trail, or court, hip thrusts can help strengthen your glutes. Strong glutes play an important role in running, cutting, jumping, and other athletic movements. Not only will this make you stronger and more explosive, but it can also reduce your risk of knee and back injuries.
3. Train your lower body without putting pressure on your knees.
Some people have knee injuries that prevent them from working their glutes through squats and lunges. Hip thrusts are a knee-friendly alternative for lifting heavy objects without interfering with recovery.
How to Make Hip Thrusts Easier
1. Miniband hip thrust
Not ready to start thrusting your hips with a barbell yet? Try adding a mini band around your knees. This is a great way to add some load while learning the exercise.
- Start by sitting with your back on the bench. The bench should touch the bottom of your shoulder blades.
- Position your feet so that they are just outside your hips and knees.
- Place the mini band just above your knees.
- Begin the repetition by using your heels to lift your hips off the ground. Squeeze your hips and buttocks upward.
- Don't look at the ceiling, look straight ahead.
- Hold this position for 1 to 2 seconds with your hips fully extended.
- Finish the repetition by slowly lowering your hips back to the floor.
- repeat.
2. Dumbbell hip thrust
Hip thrusts can be performed even if a barbell is not available. Place the dumbbells on top of your hips and use your hands to hold them in place. You can also use kettlebells, medicine balls, or sandbags.
- Start by sitting with your back on the bench. The bench should touch the bottom of your shoulder blades.
- Position your feet so that they are just outside your hips and knees.
- Place the dumbbells horizontally over your hip joints. Hold the dumbbells on both sides to hold them in place.
- Begin the repetition by using your heels to lift your hips off the ground. Squeeze your hips and climb up onto the dumbbells.
- Don't look at the ceiling, look straight ahead.
- Hold this position for 1 to 2 seconds with your hips fully extended.
- Finish the repetition by slowly lowering your hips back to the floor.
- repeat.
3. Glute bridge
Glute bridges are great for beginners or people who can't do hip thrusts. This can be done as a bodyweight warm-up exercise or as part of a strength training exercise using a barbell or other weight.
- Lie down on your back.
- Bend your knees and place your feet on the ground. Your feet should be hip-distance apart, your arms should be slightly diagonal away from your body, and your palms should be touching the floor.
- Lift your hips until there is a straight line from your shoulders to your knees.
- Squeeze the top of your glutes.
- Release your hips by lowering them back.
- repeat.
How to Make Hip Thrusts Stronger
Want to step up your hip thrust training? Try these three challenging variations. Warning: not for the faint of heart!
1. One leg hip thrust
Single leg hip thrusts are a fantastic exercise for building functional lower body strength. Try this when you feel confident in your legs.
- Start by sitting with your back on the bench. The bench should touch the bottom of your shoulder blades.
- Position your feet so that they are just outside your hips and knees.
- Lift one foot off the ground.
- Begin the repetition by moving your heels on the floor and lifting your hips off the floor. Squeeze your buttocks and lift your hips up.
- Don't look at the ceiling, look straight ahead.
- Hold this position for 1 to 2 seconds with your hips fully extended.
- Finish the repetition by slowly lowering your hips back to the floor.
- repeat.
tip: You can also try this move without adding weight first. Over time, you may consider adding additional load using a barbell or dumbbells.
2. Hip thrust with mini band hip abduction
You can use mini bands to challenge your gluteus medius and other hip abductors. This muscle is located on the side of the hip and plays an important role in knee health and athletic performance.
- Start by sitting with your back on the bench. The bench should touch the bottom of your shoulder blades.
- Position your feet so that they are just outside your hips and knees.
- Place a mini band just above your knees and a barbell at your hips. You can place a foam pad or towel over the center of the barbell to protect your hip bones.
- Begin the repetition by using your heels to lift your hips off the ground. Squeeze your hips and step onto the barbell.
- Don't look at the ceiling, look straight ahead.
- Hold this position for 1 to 2 seconds with your hips fully extended.
- Finish the repetition by slowly lowering your hips back to the floor.
- Repeat 8 to 15 times.
- Roll the barbell across your legs.
- Sit still, place your knees firmly on the band, and perform 15 to 20 mini-band hip abductions.
3. Pulse Hip Thrusts
This variation dramatically increases the time under tension, meaning your sets will last much longer.
- Start by sitting with your back on the bench. The bench should touch the bottom of your shoulder blades.
- Position your feet so that they are just outside your hips and knees.
- Place the barbell on your hips. You can place a foam pad or towel over the center of the barbell to protect your hip bones.
- Begin the repetition by using your heels to lift your hips off the ground. Squeeze your hips and step onto the barbell.
- Don't look at the ceiling, look straight ahead.
- Lower your hips a few inches (not all the way to the floor) and do five mini pulses, then bring your hips back up.
- Finish the repetition by slowly lowering your hips back to the floor.
- repeat.
tip: It is best to do this movement less frequently. Repeat a total of 5 to 10 times.
Hip Thrusts vs. Glute Bridges: What's the Difference?
Hip thrusts and glute bridges are very similar. The main difference is that the glute bridge exercise is performed lying on the floor, while the hip thrust exercise is performed sitting upright with your back on a bench.
Hip thrusts use a wider range of motion and stretch the glutes more than glute bridges. This means that hip thrusts are more difficult and offer more potential gains than glute bridges.
Common mistakes people make when doing hip thrusts
1. Wrong foot position
Choosing the wrong foot position can compromise hip thrust glute gains.
Placing your feet too close to your body makes hip thrusts a quad-dominant exercise. If you place your feet too far apart, your hamstrings will take over.
Instead, place your feet so that your knees form a 90-degree angle when you reach the peak of your hip thrust. Your feet should also be slightly outside your hips.
Everyone's body is different. Find the position of your feet that best allows you to feel your glutes.
2. Sitting too low
If you sit too low and push the bar into your upper back or traps, it will be more difficult to use your glutes effectively. They are also uncomfortable and can cause you to slide down the bench during sets.
Instead, sit as high up as possible. The bench should touch the bottom of your shoulder blades, toward the middle of your back.
If you use a very high bench, you may have to compromise and sit down so your hips don't fully touch the ground in the middle of each repetition.
3. Not locking your hips at the top of the movement.
It is important to fully lock your hips at the top of the movement. This is where your glutes work the most, so if you fall short you will lose your gains.
If you're struggling with locking issues, try adding a 2-second pause at the top of each repetition. You may need to lose weight.
4. Hyperextending the lower back
Hip thrusts are not a back exercise, and you don't want to over-arch your back at the top point.
Two things will help you do this: First, once your hips are extended, stop pushing the bar up. Second, look straight ahead at the entire set. There should be a straight line from under your ribs to your hips and knees.
5. Choosing the wrong weight
If you're having trouble locking it down, it may be too heavy. Lowering your weight now can actually help you get more out of your workout.
On the other hand, some people are afraid of gaining weight. The glutes are the largest and strongest muscles in the body, and they require heavy loads to grow. Once you're in the pose, don't be afraid to increase your hip thrusts.
frequently asked questions
1. How many sets and repetitions should I do hip thrusts?
Hip thrusts are a versatile exercise and can use a variety of sets and repetition configurations.
Here are some examples that work well:
- 2 to 4 sets of 8 to 12 reps with moderate load.
- 3-4 sets of 5-8 reps with heavy weight.
- 4 sets of 15, 10, 5, and 20+ reps. Add weight to each of the first three sets. For the last set, lower the weight and do as many repetitions as you can.
2. What weight should a beginner use when doing hip thrusts?
You can start with an unloaded barbell and lower your stance. If this feels too easy, load 10- or 25-pound bumper plates on each side of the barbell (65 or 95 pounds total). Bumper plates are round rubber plates that typically come in 10-pound, 25-pound, and 45-pound denominations. Once you can easily do 12 repetitions with good form, add weight.
If your gym does not have bumper plates, you will need to use regular metal plates. Because it's awkward to set up hip thrusts using a small plate, it's best to wait until you're strong enough to use a 45-pound metal plate.
3. How many days a week should you do hip thrust exercises?
If you also perform other lower body exercises like squats, deadlifts, and lunges, you can make great progress by doing hip thrust exercises once a week.
If you want to perform hip thrusts more than once a week, it's important to mix up your training methods and loads. You can do one day with low reps and heavy weight, and one day with moderate reps and moderate weight.