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Glutes · Intermediate

Hip Thrust

Bench-supported hip extension for focused glute strength.

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Hip Thrust demonstration

Exercise overview

Training details

GlutesHamstringsCore

Equipment

Bench

Sets × reps

4 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Sit on the floor with your upper back against a bench and feet flat.
  2. 02Place the load across the hips if prescribed and brace the trunk.
  3. 03Drive through the heels to lift the hips.
  4. 04Finish with ribs down, pelvis level, and glutes squeezed.
  5. 05Lower under control until the hips return near the floor.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionSingle-Leg Hip ThrustHarder progressionSmith Machine Hip RaiseHarder progressionBarbell Hip ThrustRelated variationBodyweight Deficit Hip ThrustHarder progressionDumbbell Hip ThrustEasier regressionGlute Bridge

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteTrap Bar DeadliftComparable substituteAxle Bar Hip ThrustComparable substituteSumo DeadliftComparable substituteSide PlankComparable substituteIsometric CrabComparable substituteBam Bams (Prone Bench Leg Arc)

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