The Hip Thrust: Setup, Technique and Common Mistakes

The hip thrust loads the glutes in a fully shortened position — right where squats and deadlifts are easiest. That makes it a great complement to them. It is also one of the most awkward exercises to set up the first time, so getting the details right matters.

The Setup

• Sit on the floor with your upper back against a bench, the edge just below your shoulder blades.
• Roll a barbell over your legs until it sits in the crease of your hips. Use a bar pad or folded mat — this matters for comfort.
• Plant your feet about hip-width apart, flat on the floor.
• Hold the bar with both hands to keep it stable.

The Movement

Drive through your heels and lift your hips until your torso is roughly parallel to the floor. At the top, your shins should be close to vertical and your knees bent about 90 degrees. Squeeze your glutes hard for a second, then lower under control until your hips are just above the floor.

Finish With the Glutes, Not the Back

The most common mistake is arching the lower back to get the bar higher. Keep your ribs down and your chin slightly tucked, looking forward rather than up at the ceiling. Think about tilting your pelvis slightly under at the top — the movement should end when your hips are fully extended, not when your back is arched.

Foot Position Matters

• Feet too far away: more hamstring involvement.
• Feet too close: more quad involvement.
• Right position: shins vertical at the top, strong glute contraction.

Adjust until you feel it mainly in your glutes.

Variations

• Glute bridge: from the floor, smaller range, easier setup.
• Single-leg hip thrust: bodyweight or light load, excellent at home.
• Banded hip thrust: a band around your knees adds outward pressure.
• Machine hip thrust: many gyms have dedicated machines with an easier setup.

How to Program It

Three sets of 8 to 15 reps, once or twice a week, alongside squats or deadlifts. The hip thrust tolerates higher reps and frequent training well. For a complete approach, see our glute training guide.