Should I use a bench or a dedicated hip thrust machine?

A standard bench is effective and allows for a free range of motion, while machines provide more stability and easier setup. Both are excellent for glute growth, so choose based on your available equipment and comfort.

What should I do if the bar hurts my hips?

High-load hip thrusts can be uncomfortable without protection. Use a thick barbell pad, a rolled-up yoga mat, or a folded towel to cushion the contact point between the bar and your hip bones.

How many reps are best for this exercise?

The glutes respond well to a variety of ranges. For strength and hypertrophy, aim for 8 to 12 reps with a weight that challenges your form by the end of the set.

Can I do this with a dumbbell instead?

Yes, you can place a dumbbell across your hips for a similar effect. However, as you get stronger, the barbell is preferred because it is easier to load with heavier weights safely.

Hip Thrust Form Guide: Grow Stronger Glutes

Master the hip thrust with our expert guide. Learn correct form, avoid common mistakes, and maximize glute activation with this barbell tutorial.

How to Perform

Sit on the floor with your upper back against the long side of a sturdy weight bench and a loaded barbell over your legs.
Roll the bar so it rests directly across your hips, ideally using a thick foam pad to protect the pelvis.
Place your feet flat on the floor at roughly shoulder-width apart with your shins vertical at the top of the movement.
Drive through your heels and extend your hips upward while keeping your chin tucked toward your chest to maintain a neutral spine.
Continue the lift until your torso is parallel to the ground and your knees are at a ninety-degree angle.
Squeeze your glutes hard at the top of the range before slowly lowering the weight back to the starting position.
Maintain control throughout the descent and keep your core braced to prevent excessive lower back arching.

Common Mistakes

Hyperextending the lower back at the top of the rep instead of using the glutes.
Placing the feet too far forward which shifts the tension mainly to the hamstrings.
Looking up at the ceiling which causes the ribcage to flare and the spine to arch.
Rising onto the toes rather than driving pressure through the heels.
Failing to achieve a full lockout at the peak of the hip extension.

Muscles Worked

Primary movers

Glutes

Stabilizers

Hamstrings
Adductors
Quadriceps
Core

Related Guides

Glutes · Legs