How to Do Hip Thrusts

Co-authored by Michele Dolan

Last Updated: October 25, 2022 References

Doing hip thrusts is a great exercise for strengthening your glutes. By using a low bench, you can increase your range of motion to work your glutes more. You'll need a bench that you can hold onto while doing the exercise, and there are lots of ways to add tension or additional weight to the lift. It's most important that you keep your back straight, your legs at a 90 degree angle, and your glutes tightened to ensure you're doing successful hip thrusts.

Things You Should Know

Start this glute-friendly exercise by sitting on the ground with your shoulders against a low, stable bench.
To get into position, brace your feet on the ground, shoulder-width apart, and rest your arms on the bench.
When you're ready to lift, engage your hips and push your hips up off the ground, being sure to keep your back straight the whole time.
Hold this pose for 1-3 seconds to get the full effect, then lower your hips until you're back in the starting position.

Method 1

Method 1 of 3:

Aligning Your Body

1
Use a low bench that's roughly 16 inches (41 cm) tall. If the bench is too tall, you won't be able to properly perform the hip thrusts, so make sure the top of the bench isn't above your shoulders when you sit down on the floor. It's also important that the bench is stable and won't move around.^{[1]
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- If you're shorter or taller than most people, you may need a bench that's a little bit shorter or taller.
- If your bench isn't stable, push it up against a stable wall so that it doesn't move around.
2
Sit with your shoulder blades against the bench. With your back to the bench and your bottom on the floor, stretch your arms out on either side of you so that they're resting on the bench. Your arms will help keep your body stable while you're doing the hip thrusts.^{[2]
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- If your shoulders don't reach the bench while you're sitting down, you'll need to start with your bottom hovering over the ground.
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3
Place your feet flat on the ground shoulder-width apart. Set your feet on the ground so that they're directly under your knees when you lift your body up into the hip thrust. This means that while you're sitting down, your feet will be a little bit in front of your knees.^{[3]
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- Your heels shouldn't come off of the ground.
4
Ensure that your neck stays neutral throughout the exercise. It's important that you don't tense up your neck before, during, or after the movement so that you avoid pulling or straining a muscle.^{[4]
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- It may help you to pretend you're holding an egg under your chin - if you tense up your neck you'll crack the egg, but if you keep your neck too loose you'll drop it.

Method 2

Method 2 of 3:

Performing the Hip Thrusts

1
Take a deep breath in and out before bracing your core. With your feet and bottom on the ground and your arms spread out on the bench, take a deep breath in through your nose. After breathing in for a few seconds, release the same breath slowly and tighten your core to get ready to lift up your body.^{[5]
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- Your body should remain on the ground while taking the deep breaths.
2
Lift your hips off of the ground while engaging your glutes. Lift your bottom off of the ground, using your glutes to lift the majority of your weight. Avoid doing this too fast; pushing your hips up to the ceiling quickly doesn't fully engage your glutes and is bad for your back.^{[6]
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- You may need to move your feet around until you feel your glutes fully engaged.
- Keep your back straight while doing the exercise. Avoid arching your back. Your back should be in a vertical line when you start the exercise. When you do your hip thrust, your back should be horizontal.
3
Hold the exercise once your legs make a 90 degree angle. For a successful hip thrust, your lower legs should be perpendicular to the ground with your knees creating a 90 degree angle with your upper legs. Once your body is parallel to the ground and your back is flat, hold the hip thrust for 1-3 seconds.^{[7]
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- Use your arms to hold onto the bench, stabilizing your movement.
- Tighten your glutes during the hold to get the most out of the exercise.
4
Release the hold and lower your hips to repeat the process over again. Lower your hips back to the ground slowly before lifting them up again to do another hip thrust. Remember to fully engage your glutes each time and keep your back flat.^{[8]
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5
Perform sets of 6-12 reps, resting in between each set. Do 6-12 hip thrusts at once, depending on your skill level. After each set, rest for 1-3 minutes before doing another.^{[9]
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- It's recommended that you do 4-6 sets, though you may do fewer or more depending on your strength.

Method 3

Method 3 of 3:

Adding Tension or Weight

1
Lift one leg off of the ground while thrusting for added difficulty. This is a simple way to take the hip thrust to the next level, especially if you don't have any additional equipment. Lift one leg either slightly off of the ground or bent over your other leg while you do each hip thrust. Make sure you spend equal amounts of time exercising each leg so that they both get the same strength training.^{[10]
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- It's important that you use your arms to support your balance while holding onto the bench.
2
Use a barbell to add weight to your hip thrusts. Position yourself against the bench with your bottom on the ground, and roll the barbell over your legs with the weights securely attached. Start your hip thrust with the bar laying over your hips, using your arms to hold the bar in place so it doesn't move. Extend your hips as you would doing a normal hip thrust, making sure you don't arch your back.^{[11]
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- Use weights that are tall so that you can easily roll the bar over your legs.
- Place padding under the barbell so that it doesn't hurt your hips.
- Your shoulders shouldn't move as you're doing the hip thrusts.
- If you don't have a barbell, you can use a dumbbell, weight belt, or ankle weights.
3
Place a chain across your hips if you're not comfortable using a heavy weight. If you happen to have metal chains in your house, get yourself into position for a regular hip thrust and then place the chain across your hips. Perform the hip thrusts normally, engaging your glutes and going at a steady pace.^{[12]
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- Purchase a chain from a home improvement store, if desired.
- If you don't have a heavy chain, you can use any heavy item you have around the house. For example, you can use a sack of potatoes, a bag of books, or a gallon of water.
4
Squeeze your legs together by situating a foam roller between your knees. Slide a foam roller between your knees once you're in position. As you lift your body up into the hip thrust, squeeze your knees together to hold the foam roller in place.^{[13]
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- If you don't have a foam roller, a ball works as well.
5
Use a resistance band in a traditional bridge position. Lay on the floor with your back against the ground and your knees bent. Wrap your resistance band over your hips. Stretch your arms out at your sides, pinning down the resistance band on either side. Lift your hips slowly, pushing against the resistance band.^{[14]
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- Keep your back straight as you lift your hips off the floor. Your knees should be in a 90 degree angle, and your shoulders will remain on the floor.
- Exercise bands can be found at a local sporting goods store, big box store, or even online.
6
Do kettlebell swings for standing hip thrusts. Stand with your feet shoulder-width apart, holding your kettlebell in front of you with your arms extended down. Squat, swinging the kettlebell slowly between your legs. Then, stand up straight, swinging the kettlebell up. Stop with the kettlebell extended out at chest level.
- Repeat the exercise for 1-3 sets of 8-16 reps.
- If you're new to kettlebells, start with a 10 to 15 lb (4.5 to 6.8 kg) weight if you're a woman or a 20 to 25 lb (9.1 to 11.3 kg) weight if you're a man. Increase your weight as you can.^{[15]
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Warnings

Doing hip thrusts incorrectly can cause lower back pain. Practice your form to make sure you're doing it correctly and don't rush your progress.

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Don't go beyond your comfortable range of motion, as this can result in injury or pain.

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Avoid adding weights or tension to your hip thrusts until you've practiced the original form.

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Make sure your bench is secure and won't move before trying hip thrusts.

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