Hip Thrust

  • Alternative Names: Barbell hip thrust, weighted hip thrust, bb hip thrust, bridge and weighted hip extension
  • Type: Powerlifting
  • Experience Level: Intermediate
  • Equipment: Barbell
  • Muscles Targeted: Glutes, hamstrings, quadriceps, calves, abs
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 12-15 reps each
  • Variations: Single leg, Smith machine, dumbbell, banded, cable machine, plate, bodyweight, and kettlebell hip thrusts
  • Alternative: Butt lift (bridge), barbell glute bridge

The hip thrust, as the name suggests, is one of the best glute building exercises usually performed by those who wish to develop a bigger butt. Increasing glute strength also helps in performing other leg workouts such as squats and deadlifts. It is typically done as part of your leg and full body workout regimen.

Hip Thrust Exercise Information

  • Alternative Names: Barbell hip thrust, weighted hip thrust, bb hip thrust, bridge and weighted hip extension
  • Type: Powerlifting
  • Experience Level: Intermediate
  • Equipment: Barbell
  • Muscles Targeted: Glutes, hamstrings, quadriceps, calves, abs
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 12-15 reps each
  • Variations: Single leg, Smith machine, dumbbell, banded, cable machine, plate, bodyweight, and kettlebell hip thrusts
  • Alternative: Butt lift (bridge), barbell glute bridge

Benefits

  • Activates more muscles than other glutes-building exercises like squats.
  • One of the safest lower-body exercises with little risks of spine compression and back injury.
  • Increases bodily awareness and helps you maintain good form.

Hip Thrust Vs. Glute Bridge

Hip Thrust Glute Bridge
Movement Involves Lying flat with your shoulders on the floor and hips raised off the ground Lying down with your shoulders placed on a platform or bench
Muscles Worked Glutes, hamstrings, quadriceps, calves, abs Glutes, hamstrings, adductors, rectus abdominus

 

How to do Hip Thrust

Start by lying in a supine position with your back on a flat bench and have a barbell loaded with weight plates (50-70 lbs) over your legs. Use a pad on the bar or have a fat bar to reduce the discomfort on your hip crease. Roll the bar to position it directly above the hips while leaning back so that your shoulders are at the top of the bench. Drive through your feet and squeeze the glutes to bring the hips up. Extend your hips vertically as far as you can and then reverse the movement to go back to the initial position.

Barbell Hip Thrust Tips

  • You can have your arms straight out to your sides or have them by your torso. Use whichever method is comfortable.
  • Do not allow your hips to rotate or drop while bridging the hips up.
  • Make sure that your lower back does not arch while extending the hip.
  • Your knees should be in line with the shoulders at the point of maximum contraction.

Variations

  1. Single Leg Hip Thrust: Is similar to the basic hip thrust except that you do it by bending one knee and keeping that foot flat while raising the other leg so that the hip and knee are at 90-degree angles.
  2. Smith Machine Hip Thrust: Performed by lying down on the bench positioned in a Smith machine and holding a bar loaded to the appropriate weight.
  3. Dumbbell Hip Thrust: Unlike the barbell hip thrust, it is done by placing a dumbbell on your hips.
  4. Banded Hip Thrust: Involves looping an exercise band around both the ends of a squat rack and getting under it so that it is at your belt line.
  5. Cable Machine Hip Thrust: Performed by holding a bar or rope-handle connected to a low-pulley cable machine.
  6. Hip Thrust with Plate: Is done by holding a weight plate at your hips.
  7. Bodyweight Hip Thrust: Involves raising the hips without holding any free weights.
  8. Kettlebell Hip Thrust: Is similar to the dumbbell hip thrust but performed with a kettlebell at your hips.

Alternative Exercises

  • Butt Lift (Bridge)
  • Barbell Glute Bridge

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