glutes intermediateAI Tracked

Hip Thrust

The hip thrust is the single best exercise for glute development. EMG studies consistently show it activates the glutes more than squats, deadlifts, or lunges. If you want stronger, bigger glutes — for aesthetics, athletics, or back pain prevention — hip thrusts should be in your program.

How to Do Hip Thrust: Step by Step

  1. Sit on the floor with your upper back against a bench
  2. Roll a barbell over your hips (use a pad for comfort)
  3. Feet flat, shoulder-width apart, about 12 inches from your butt
  4. Drive through your heels and squeeze glutes to lift hips
  5. At the top, your shins should be vertical and torso parallel to the floor

Common Mistakes to Avoid

  • Hyperextending the lower back at the top — stop when hips are level with shoulders
  • Feet too far forward — shins should be vertical at lockout
  • Pushing through toes instead of heels — you'll feel it in your quads, not glutes

Muscles Worked

gluteshamstringscore
Equipment bench, barbell
Tracking Count reps

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