Exercise Technique
Hip Thrust: Setup, Lockout, and Glute Training
The hip thrust trains hip extension with the upper back supported. It is a useful glute exercise, but it is not uniquely required: squats and other hip-extension patterns can also develop the glutes.
Set up safely
Use a bench that cannot slide and position its edge below the shoulder blades. Place the bar across the hip crease with a dense pad. Start with light plates or a dumbbell until entering and leaving the position is controlled.
Find foot position
At the top, aim for roughly vertical shins as a starting point. Move the feet slightly if you feel unstable or cannot reach lockout without the heels lifting. Keep the knees following the toes.
Reach a clean lockout
Drive through the feet and lift until the hips are extended and the torso is approximately parallel to the floor. Finish by bringing the pelvis toward neutral, not by arching the lower back. Keep the chin comfortably tucked.
Lower and repeat
Lower under control until the hips approach the floor or the next repetition begins from a consistent depth. Avoid bouncing the plates or turning the exercise into small uncontrolled pulses.
Programming and progression
Begin with 2–3 sets of 8–12 controlled repetitions, leaving two or three good repetitions in reserve. Add repetitions before load. When every set reaches the top of the range twice with stable technique, use the smallest practical load increase.
Exercise discomfort is not a requirement. Stop for sharp pain, dizziness, chest pressure, or unusual shortness of breath, and seek qualified care for persistent symptoms.
Research sources
The trial found similar glute growth from hip thrust and squat training in untrained participants, with exercise-specific strength gains.
Editorial basis and sources
This guide applies established resistance-training principles and conservative exercise coaching practices. General activity context is informed by the U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans and the CDC’s physical activity guidance. See our editorial policy for how we research, write, review, and update content.