GLUTES · BODYWEIGHT
How to do the hip thrust
The hip thrust trains your glutes, with help from your hamstrings, quadriceps. Here is how to do it with good form.
Step by step
- Sit on the floor and position your upper back against the edge of a bench.
- Bend your arms and place your hands on your chest.
- Bend your knees and plant your feet flat on the floor. Your knees should point forward, not to the sides.
- Bring your shoulders back and take a breath.
- Engage your glutes and push through your heels to raise your butt until your hips align with your shoulders.
- Hold the contraction for a moment and exhale.
- Lower your butt to the floor as you breathe in.
Muscles worked
| Primary | Glutes |
|---|---|
| Secondary | Hamstrings, Quadriceps |
| Equipment | Bodyweight |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the hip thrust
- Posture Builder3 × 12
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your glutes
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