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Glutes

Hip Thrust

The Hip Thrust is a strength exercise with a barbell for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 50%, gluteus medius 10% and hamstrings (biceps femoris) 10%.

Also known as: barbell hip thrust, glute bridge barbell, heupstoot

Level: IntermediateEquipment: BarbellMulti-joint (compound)
Hip Thrust demonstration

How to do it

  1. Sit on the floor with your upper back against the edge of a flat bench and roll a padded barbell over your hip crease.
  2. Set your feet flat, hip-width apart, so your shins will be vertical at the top.
  3. Grip the bar just outside your hips, brace your core and tuck your chin slightly.
  4. Drive through your heels and raise your hips until your torso and thighs form a straight line.
  5. Squeeze the glutes at the top, then lower the bar under control until your hips nearly touch the floor.

Tips

  • Keep your eyes forward so the head moves with the torso.
  • Pivot on the bench at the shoulder blades instead of sliding along it.

Common mistakes

  • Arching the lower back to finish the rep.
  • Feet too far forward so the hamstrings take over.
  • Letting the knees cave inward at the top.

Muscles worked by the Hip Thrust

  • Gluteus maximus Primary50%
  • Gluteus medius Secondary10%
  • Hamstrings (biceps femoris) Secondary10%
  • Adductors Minor6%
  • Hamstrings (semitendinosus/-membranosus) Minor6%
  • Quads (vastus lateralis) Minor6%
  • Quads (vastus medialis) Minor4%
  • Spinal erectors (lower back) Stabilizer4%
  • Upper abs Stabilizer2%
  • Quads (rectus femoris) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Hip extension against a load on the hips with the knees bent: glute max peaks at lockout, the bent knee keeps the hamstrings short so they only assist.

Hip Thrust alternatives

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Frequently asked questions

What muscles does the Hip Thrust work?

Mainly the gluteus maximus. The gluteus medius and hamstrings (biceps femoris) assist.

Is the Hip Thrust good for beginners?

The Hip Thrust is rated intermediate. If you are new, learn the Dumbbell Glute Bridge first and build up from there.

What is a good alternative to the Hip Thrust?

For example the Cable Hip Thrust, Dumbbell Hip Thrust and Dumbbell Glute Bridge. They train mostly the same muscles, some with different equipment.

Sources

  • Contreras et al. 2015, J Appl Biomech 31(6):452-458 (hip thrust vs back squat)

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