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

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

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