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Hip thrust

beginnerbenchcompound exercise
Hip thrust: start of the movement
1 · start
Hip thrust: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: glutes
Secondary: hamstrings

Correct technique

  1. 1Rest your shoulder blades on the bench, barbell or dumbbell in the crease of your hips.
  2. 2Feet hip-width apart.
  3. 3Drive your hips up and squeeze your glutes at the top.
  4. 4Lower slowly.
Breathing: Breathe in and brace at the bottom, breathe out as you straighten up.

Common mistakes

  • ✕Arched lower back at the top.
  • ✕Feet too close together.

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Glute bridge
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