Exercise Technique

Hip Thrust: Setup, Lockout, and Glute Training

By Raouf Rouissa · Updated October 21, 2026 · 3 min read

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.

Safety note: This article provides general exercise education, not medical advice. Stop if you experience sharp pain, dizziness, chest pressure, or unusual shortness of breath.

At a glance

Bodyweight bridge or light hip thrust

Starting example: 2 sets of 8–12
Progression options: Floor bridge → supported hip thrust → padded load
Finish the set: Before position or control changes; stop for pain or concerning symptoms.

Adjust to your ability. These are general examples, not a fitness assessment.

In this guide

Set up safely Find foot position Reach a clean lockout Lower and repeat Your first practice session A decision during your set Choose the next step Is a hip thrust necessary for glute training?Research sources

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.

Your first practice session

Secure the bench against movement and rehearse getting out from under the load. A floor bridge is a simpler starting option.

Suggested starting dose: 2 sets of 8–12. Treat this as a starting example for a generally healthy beginner, not an individual prescription. Rest until you can repeat the movement with control, and finish before technique breaks down.

A decision during your set

If the last repetitions come from arching the back rather than extending the hips, stop there and lower the load next set.

Record bench height and foot placement; keep them similar while judging progress.

Choose the next step

Floor bridge → supported hip thrust → padded load. Stay at the current step until your repetitions or holds are repeatable. Progression is optional on a tired day; using an easier version can keep practice consistent.

Is a hip thrust necessary for glute training?

No. A bridge, squat or another suitable hip-extension exercise can be used according to equipment and preference. Choose a movement you can set up safely rather than improvising a sliding bench or an unpadded heavy bar.

Research sources

The trial found similar glute growth from hip thrust and squat training in untrained participants, with exercise-specific strength gains.

Put this guide into practice

Keep a record of your exercise version, load, repetitions or hold time, and one technique observation.

Open your workout log

Continue learning: how to progress · choosing rest periods · plan your week.

Sources and limitations

The practice examples on this page are educational suggestions, not results from a supervised trial or an assessment of your movement. Public-health context comes from 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.