Legs · Compound Exercise
Hip Thrust
The Hip Thrust is a compound exercise that primarily trains the Glutes, with help from the Hamstrings. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Barbell / Bench
Intermediate
Muscles worked
Glutes — primary
Hamstrings — assist
How to perform the Hip Thrust
1
Set up
Shoulder blades on bench, feet flat, knees over ankles.
2
Execute
Drive heels into the floor, push hips straight up.
3
Form check
Squeeze glutes at the top, ribs down — don't arch the lower back.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
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