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GlutesIntermediateFitPlus

Hip thrust

With your upper back on a bench and a barbell across your hips, you drive your hips up to horizontal. Of all exercises, this one loads your glutes hardest in the extended position.

Feels in
Glutes, hamstrings
Needed
Bench, barbell and a pad

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Injury prevention —

Tuck your chin toward your chest and keep your ribs down; do not overextend your lower back to get higher.

Frequently asked questions

Which muscles does the Hip thrust train?

Glutes, hamstrings

What do you need for the Hip thrust?

Bench, barbell and a pad

How do you avoid injuries in the Hip thrust?

Tuck your chin toward your chest and keep your ribs down; do not overextend your lower back to get higher.

Take this exercise further

Put it in your own training programCalculate your 1RM for your working weight

More exercises for the same muscles

General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.

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