Skip to content

Hip Thrust

Reps
8–12
Kit
Barbell and rack
Video from @Runna, not affiliated with Talala

How to do it

  1. 1

    Sit on the floor with your upper back against a bench, knees bent, feet flat, and a padded bar across your hips.

  2. 2

    Breathe out as you press through your feet and lift your hips until your body forms a straight line from shoulders to knees.

  3. 3

    Breathe in as you lower your hips slowly toward the floor.

  4. 4

    Keep the bar steady across your hips and repeat.

Where you should feel it: Your glutes.

What your coach says mid-set

  • “Upper back stays on the bench”
  • “Drive your hips up through your heels”
  • “Shoulders to knees in a line”

Common mistakes

Arching your lower back at the top

Stop when your shoulders, hips and knees line up, and squeeze your glutes.

Other versions

  • Dumbbell Hip Thrust
  • Weighted Vest Hip Thrust
  • Bench Hip Thrust
  • Single-Leg Bench Hip Thrust
  • Pause Barbell Hip Thrust
  • Single-Leg Kettlebell Hip Thrust

Your personal trainer, minus the $150 and awkwardness

500+ exercises with modifications customized to you.

Download on the App StoreAndroid coming soon