Training Guides / Exercise library
The hip thrust and glute bridge
The hip thrust loads the glutes in their shortened position and is one of the most popular glute builders. Here is how to set it up comfortably and do it well.
The barbell hip thrust became popular in gyms during the 2010s and is now a standard glute exercise. You sit on the floor with your upper back against a bench, roll a barbell over your hips and drive your hips up until your body forms a straight line from knees to shoulders. The glute bridge is the same movement with your back on the floor.
General education only. If you have hip or lower back pain, get advice from a qualified professional first.
Why train it
Squats and deadlifts work the glutes hardest when the hips are bent. The hip thrust is hardest at the top, when the hips are fully straight and the glutes are fully contracted. It also needs little balance or technique, so you can push it close to failure safely. Research comparing it with squats suggests both build the glutes; using a mix of exercises is a sensible approach.
Muscles worked
| Muscle | Role |
|---|---|
| Gluteus maximus | Main mover, extends the hip |
| Hamstrings | Assist hip extension |
| Quadriceps | Hold the knee angle |
| Adductors and gluteus medius | Keep the knees steady |
| Abs | Stop the lower back from arching |
Setup
- Sit on the floor with the bottom of your shoulder blades against the edge of a sturdy bench about knee height.
- Roll a padded barbell over your legs to sit in the crease of your hips. A thick bar pad or folded mat makes it much more comfortable.
- Plant your feet flat, about hip width, close enough that your shins are vertical at the top.
- Hold the bar with both hands to keep it from rolling.
Form cues
- Chin tucked, eyes looking forward rather than at the ceiling. This helps keep the ribs down.
- Drive through the heels and push the hips straight up.
- Lock out with the glutes, not the lower back. At the top, the torso and thighs form a straight line, shins vertical.
- Pause for a second at the top and squeeze.
- Lower under control until the bar almost touches the floor.
Common mistakes
- Arching the lower back at the top to get "higher." Tuck the pelvis slightly and stop at a straight line.
- Feet too far forward, which shifts the work to the hamstrings.
- Feet too close, which shifts the work to the quads.
- Bench too high or sliding. Brace the bench against a wall or rack.
Variations
- Glute bridge on the floor: shorter range, great at home with a dumbbell or band.
- Single-leg hip thrust for home training or to fix side-to-side differences.
- Machine hip thrust in many gyms, quicker to set up.
- Banded hip thrust with a resistance band across the hips.
Programming
Three sets of 8 to 15 reps with a pause at the top suits most goals. Place hip thrusts after your main squat or deadlift, or use them as the main hinge movement in a lower-back-friendly phase. See the legs and glutes guide for weekly volume and the Romanian deadlift for a good partner exercise.
