Learn the barbell hip thrust: bench height, bar position and lockout cues in plain English, a coaching video, answers to common questions, and free hip thrust progress tracking with rep PRs and tonnage.
The hip thrust rests your upper back on a bench with a barbell across your hips, then drives the hips up until your shoulders, hips and knees form a straight line. The glutes work hardest right at the top, where the hip is fully extended, which is exactly the point where squats and deadlifts get easiest.
That makes the hip thrust a perfect partner for the big lifts. It builds glute strength and size with very little stress on the lower back, and most lifters can load it heavily within a few months.
Set the bench just under your shoulder blades, pad the bar in the crease of your hips, and pause for a moment at the top of every rep. Sets of 8 to 12 reps are a great default, and heavier sets of 5 work well once your lockout is solid.
Log your hip thrusts and this page charts your rep PRs, tonnage and progress, so you can watch the numbers climb as quickly as they tend to.
Why the hip thrust earns its place“Although the popularity of the hip thrust is rising, I still feel its importance is underrated for aesthetics, athletic development, and absolute strength.”
Most lifters thrust more than they squat once the movement feels comfortable, often by a good margin. Thrusting your bodyweight on the bar is a common first milestone, and many lifters build well beyond it. Compare your numbers with your back squat.
A glute bridge is done with your upper back on the floor, which shortens the range of motion. The hip thrust raises your upper back onto a bench, so your hips travel further and usually handle more load.
A bench around 12 to 16 inches tall suits most people. Your upper back should rest just below the shoulder blades, and at the top of each rep your torso should be roughly parallel to the floor.
Place them so your shins are vertical at the top of the rep, about hip width apart with the toes turned slightly out. Drive through your heels and keep your knees tracking over your toes.
Usually the ribs flare and the lower back arches at the top. Tuck your chin, keep your ribs down, and finish each rep by squeezing the glutes rather than lifting the hips higher. A short pause at the top makes the difference easy to feel.
A bar pad or folded mat makes heavier sets far more comfortable on the hips. It changes nothing about the movement, so use one as soon as the weight starts to press.
