Hip Thrust: How to Do It, Muscles Worked & Form Tips

Muscle group: Legs
Primary muscles: Glutes
Secondary muscles: Calves and hamstrings
Equipment: Barbell
Type: Compound
Level: Intermediate

Video: “Hip Thrust Tutorial - Proper Form and Technique” by Runna on YouTube.

How to do the Hip Thrust

Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

Muscles worked

The Hip Thrust mainly works your glutes, with help from your calves and hamstrings.

Hip Thrust start and finish positions

Hip Thrust: Starting position — Starting position

Hip Thrust: Ending position — Ending position

Track your Hip Thrust progress

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