FormAtlas

Exercise reference

Hip Thrust.

Hip Thrust is an intermediate exercise for glutes. It uses barbell and bench. Move from the hips while keeping the spine long and the load close.

Hip Thrust single-position exercise illustration
Single-position reference. This AI-assisted illustration may show only one phase of the exercise. Use the equipment setup and written sequence for the full movement; any color emphasis is illustrative, not an activation measurement.
Muscles worked Primary: GlutesAlso: HamstringsAlso: Core
Required equipment
Barbell + Bench
Movement
Hinge
Level
Intermediate

Before you start

Equipment and setup

A barbell, padding, and a stable bench. Place the upper back against the bench edge and center the padded bar across the hip crease.

Exercise-specific guidance

The written setup and steps on this page are tailored to this exact exercise variation.

Movement sequence

  1. Set the upper back against the bench, plant the feet, and position the padded bar securely across the hip crease.
  2. Drive through the feet and lift the hips while keeping the chin gently tucked and the ribs from flaring.
  3. Finish when the torso is roughly level and the glutes are shortened, then lower the bar under control.

Form cues

  • Bench stays fixed
  • Shins finish near vertical
  • Stop before the low back arches

Common mistakes

  • Using a bench that slides
  • Chasing height by hyperextending the low back

Scale it

Easier: Use a bodyweight glute bridge or a lighter load.

Harder: Add load gradually or use a brief top-position pause.

Editorial context

Last editorial pass: August 19, 2026. Public-health guidance informs the activity context, and a professional exercise library helps cross-check common naming and equipment categories. The movement instructions remain general education, not individualized coaching.

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