How to do Hip Thrusts

Barbell Hip Thrust

The Barbell Hip Thrust is a powerhouse exercise that has become a staple in strength training routines, particularly for those focused on building strong and shapely glutes. This movement specifically targets the gluteus maximus, making it one of the most effective exercises for developing lower body strength and power. To perform the barbell hip thrust, you begin by sitting on the ground with your upper back against a bench and a loaded barbell resting across your hips. As you drive your hips upward, you engage the glutes to lift the barbell, ensuring your body forms a straight line from your shoulders to your knees at the top of the movement. This full range of motion allows for maximum muscle activation, which not only builds strength but also contributes to better athletic performance in activities like running, jumping, and even squatting.

What do hip thrusts work?

When asking, "What do hip thrusts work?" the answer lies in their exceptional ability to target and activate the gluteal muscles. Hip thrusts are one of the most effective exercises for building and strengthening the glutes, which are the largest muscles in the human body. By performing hip thrusts, you primarily engage the gluteus maximus, the muscle responsible for the shape and strength of your backside. This exercise also activates the gluteus medius and minimus, which contribute to hip stability and mobility. As you drive your hips upward, the glutes contract powerfully, allowing for maximum muscle engagement. This targeted activation makes hip thrusts particularly beneficial for those looking to enhance lower body strength, improve athletic performance, and achieve a more toned and sculpted appearance.

Hip Thruster

Begin with the hips flexed and buttocks lowered (whether they touch the ground or not will vary based on your height/body). Then, thrust the hips up as you squeeze the glutes and raise the hips up until they're in line with the shoulders and knees. Legs should be at ~90-degree bend here at the top, but this can vary. Lower the hips back down. Repeat for the desired reps.