← Hip Thrust
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Hip Thrust

Gluteus Maximus · secondary: Hamstrings
Glutes beginner Home / Gym bench
Sets × Reps
4 × 10-15
Rest
60s
Est. Calories
~6/min
Muscle Group
Glutes
Starting Position

Soft knees, hips pushed back, spine neutral, weight close to the body.

Step-by-Step Instructions

1. Upper back against a bench, feet flat, weight across the hips.

2. Drive through your heels to lift the hips to full extension.

3. Lower under control without resting at the bottom.

Breathing

Inhale as you hinge back, exhale as you drive the hips forward to stand.

Common Mistakes

Rounding the lower back and turning the hinge into a squat.

Safety Tips

Keep the bar/weight close to the shins and stop if the lower back rounds.

Variations

Beginner: Bodyweight only.

Intermediate: Add a barbell or dumbbell across the hips.

Advanced: Add a pause at the top of each rep.

Equipment Not Available? Try Instead
Romanian Deadlift
Biceps Femoris
→
Glute Bridge
Gluteus Maximus
→
The information provided by this application is for general fitness and nutrition education and is not medical advice. Consult a qualified healthcare professional before beginning a new exercise or nutrition program, especially if you have an existing medical condition, injury, or other health concerns.