Hip thrust
Drive a loaded bar up with your hips from a bench; a direct glute builder.
- Muscle group: Glutes
- Equipment: Barbell
- Difficulty: Intermediate
Also known as: Barbell hip thrust, Hoftestød
How to do it
- Sit with your upper back against a bench and roll the padded bar over your hips.
- Plant your feet, tuck your chin and push through the heels to lift the hips.
- Stop with ribs down and shins roughly vertical, squeeze, then lower with control.
Common mistakes
- Arching the lower back at the top instead of using the glutes.
- Feet too far forward or back so the hamstrings take over.
Alternatives
Watch a video demonstration on YouTube
“Hip Thrust | Nuffield Health” by Nuffield Health (opens YouTube)
Used in the programmes
- Upper / lower 4-day4 days a week
- Push / pull / legs 6-day6 days a week
- Hypertrophy 4-day split4 days a week
- Glutes and hips focus (gym)3 days a week
- Legs focus (gym)3 days a week
- Upper / lower hypertrophy 4-day4 days a week
Log this exercise in FitScore
See your previous sets while you train, get a suggested next load and personal records when you beat your best.
Free to start – no card needed.
General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.