Hip Thrust
The hip thrust is a hip hinge exercise that primarily trains the glutes, with the hamstrings and quads assisting. Equipment: barbell and bench. Suited to intermediate lifters.
- Primary muscles
- Glutes
- Secondary muscles
- hamstrings and quads
- Muscle group
- glutes
- Equipment
- barbell and bench
- Movement pattern
- Hip Hinge
- Difficulty
- Intermediate
- Also searched as
- barbell hip thrust, hip thrusts, hip thruster
Complete hip thrust guides
- Proper formHip Thrust: Proper Form, Step by StepStep-by-step hip thrust form guide: setup, execution cues, breathing, tempo, rep guidance, common mistakes with fixes. Safety-first; stop on sharp pain.
- Muscles workedHip Thrust: Muscles Worked and Best AlternativesClear breakdown of which muscles the hip thrust trains, where it fits in a program, and 4 practical alternatives with when to pick each.
- Sets and repsHow Many Sets and Reps for the Hip Thrust?Clear, evidence-aligned set, rep, and frequency ranges for the hip thrust by goal (strength, hypertrophy, endurance), plus week-to-week progression and when to add weight vs reps.
- Common mistakesThe Most Common Hip Thrust Mistakes (and How to Fix Them)Learn the 6 most common hip thrust mistakes, why they happen, what you lose or risk, and exactly how to fix each one with practical cues and numbers.
- At-home alternativesHip Thrust Alternatives at Home (Minimal Equipment)Practical at-home substitutes for the barbell hip thrust using bodyweight, dumbbells, or bands — what each keeps, what it loses, and when to return to the gym.
Related exercises
Train the same muscles or the same movement pattern.
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