If you're looking to build size and strength in your glutes, the hip thrust deserves a permanent spot in your training lineup. A bent-leg hip extension performed from an elevated surface, the hip thrust is a go-to among lifters everywhere thanks to its laser focus on the posterior chain — especially the glutes — in a way few other movements can match.:max_bytes(150000):strip_icc()/hip-thrust-exercise--1199620482-e1e7b0f530a2477487fc0006e45fd7c9.jpg)
What muscles are worked?
The hip thrust mainly targets the gluteus maximus and gluteus medius, but the hamstrings, quads, core, and hip adductors all pitch in throughout the movement.
What's the point?
Strong hip thrusts build both size and strength in your glutes in a way that few other exercises can — and they deliver real benefits for nearly everyone, from older adults aged 65 and up to high-level athletes.
Powerful glutes carry over into better athletic performance: jumping higher, sprinting faster, and changing direction more efficiently. In general, strong glutes are central to nearly every kind of movement, and they help create a well-balanced and injury-resistant body.
How do you perform a hip thrust?
Follow these steps to perform a standard hip thrust:
- Position your back against an elevated surface — a bench or a sturdy box works well — with your knees bent and your feet flat on the floor.
- Place your feet about shoulder-width apart, slightly wider than your shoulders, with your elbows resting on the bench behind you.
- Tuck your chin gently, drive through your heels, and lift your hips until your thighs are parallel to the floor — your legs should form a 90-degree angle.
- Squeeze your glutes hard at the top, then return to the starting position under control.
For a beginner, aim for 3 sets of 12 reps using only your bodyweight — you can work up to 20 reps comfortably before loading the movement.
From there, progress by experimenting with a single-leg variation or by safely adding weight using a dumbbell, barbell, weighted plate, or resistance band — more on that below.
Worth noting: hip thrusts are similar to glute bridges, but the two are not fully interchangeable. While the movement is almost identical, glute bridges are performed from the floor and tend to work the quads and hamstrings a bit more than hip thrusts.
How can you add this to your routine?
Hip thrusts fit naturally into a full-body workout or a dedicated leg-focused training day.
If you're programming them alongside other lower-body movements like squats or deadlifts, make sure you're allowing your body time to recover — give yourself enough rest between demanding sessions.
As with any lift, warm up thoroughly before moving into heavy work. A 5- to 10-minute session of moderate cardio followed by a few dynamic stretches should prep your hips nicely.
What are the most common mistakes to watch for?
There are a handful of small details that can quietly sabotage a hip thrust. Here's what to look out for.
You're not completing the full range of motion
If you cut the rep short, your glutes won't fully engage. To correct this, focus on driving your hips all the way up until your legs form a clean 90-degree angle with the floor.
Your feet are placed incorrectly
If your feet are positioned too far forward, the movement shifts into your hamstrings. Too close in, and you're suddenly loading up your quads. Like Goldilocks, you want your feet in the "just right" spot so you can feel the hip thrust primarily in the glutes.
Your lower back isn't neutral
If your ribs flare and your lower back arches — or hyperextends — at the top of the rep, you're not achieving a full extension through the hips. Make sure your ribs stay down and your lower back remains neutral to complete the range of motion safely.
You're coming up onto your toes
Some lifters instinctively rise onto the balls of their feet at the top of the lift, which typically signals that foot placement is off or that the quads have taken over. Keep your feet flat and drive through the heels to maintain that clean 90-degree angle at the top.
Can you add weight?
Once bodyweight thrusts start to feel easy, progressing with added resistance is straightforward. Here are the most common ways to load the lift.
With a dumbbell or weighted plate
Place a dumbbell or weighted plate gently across your hips so it rests on your hip bones during the thrust.
With a barbell
You have a few options here. If you're loading up Olympic-sized plates on a barbell, you can roll it into position over your feet. If the bar is lighter, you can lift a side and tuck a partner under you — or load it into your hips directly from the starting position.
No matter how you set up, the bar should sit in the crease of your hips, with your hands gripping the bar on either side to stabilize it throughout the movement.
With a hip thrust machine
A dedicated hip thrust machine lets you load the movement using either a barbell or resistance bands, all from an ergonomic setup that takes the guesswork out of positioning.
When you start adding significant weight, you may notice some pressure where the bar sits on your hips. A padded barbell sleeve or folded towel makes things far more comfortable and helps prevent bruising.
Nautilus Glute Drive
A purpose-built hip thrust machine designed for safe, consistent loading. Ergonomic back pad, secure foot platform, and compatible with both plate loading and resistance bands — ideal for progressing your glute training at home.
Shop Nautilus Glute DriveWhat variations can you try?
Rotate through these variations to keep your training fresh and to keep challenging your glutes in new ways.
Glute bridge
As mentioned earlier, the glute bridge and the hip thrust are close cousins that hit the muscles slightly differently. Instead of resting your upper body on a bench, you'll perform the move from the floor. If your quads tend to take over during a regular hip thrust, the glute bridge can be a better option for locking in the glutes.
Single-leg hip thrust
A natural progression of the standard hip thrust. Straighten one leg and hold it at roughly a 45-degree angle while the working leg drives the movement.
Hip thrust off bench
Grab another bench or a box of equal or slightly greater height and perform the hip thrust with your feet elevated on it. The added range of motion turns this into a drop-down lower variation compared with a standard hip thrust — try to lower your hips further than you would if your feet were on the ground.
The hip thrust is one of the simplest, most effective glute builders out there. Master the basic setup, keep your form clean, progressively load the movement, and rotate in variations to keep challenging yourself. Your posterior chain — and your performance everywhere else — will thank you.