Overarching at the top
Keep ribs down and posteriorly tilt the pelvis slightly so the glutes finish the movement, not the lower back.
Isolation · Barbell, Bench
Hip Thrust
The hip thrust is a hip extension exercise with your upper back on a bench and a barbell across your hips. It loads the glutes heavily at full hip extension and suits anyone who wants to build glute strength and size.
- Primary
- Glutes
- Secondary
- Hamstrings
- Starting rep range
- 8–12 reps
- Target effort
- 1.5 reps in reserve
- Progression
- 5 kg jumps
Muscles worked
The glutes extend the hips and are the main driver, especially near lockout. Hamstrings assist, more so if your feet are farther from your body; quads help hold the knee angle.
How to set up
- Sit on the floor with your upper back against a bench edge.
- Roll a padded barbell over your hips.
- Plant your feet about hip width, close enough that shins are vertical at the top.
- Brace your core and tuck your chin slightly.
How to do each rep
- Drive through your heels to lift your hips until your torso is level with the floor.
- Squeeze your glutes hard at the top without arching your lower back.
- Lower under control until your hips are just above the floor.
- Keep your gaze forward so your head moves with your torso.
Common hip thrust mistakes
Feet too far forward
Move feet back until your shins are vertical at the top.
Short reps
Lower until your hips nearly touch the floor every rep.
Sets, reps, and progression
Surpass starts the hip thrust at 8–12 reps with about 1.5 reps in reserve. As an isolation exercise it fits well after your main compound lifts.
Work in 8-15 reps and add 10 lb when you hit the top of the range with a clean lockout. Use a bar pad and bumper plates to make setup easier as weight increases.
Know what to lift next time
Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.
Hip Thrust alternatives
These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.
Questions
Hip thrust vs squat for glutes?
Hip thrusts load the glutes most at the top of hip extension; squats load them most in the deep, stretched position. Both build glutes and complement each other.
Should you use a pad for hip thrusts?
Yes. A bar pad or folded mat makes heavier loads much more comfortable on the hips.