Hip Thrusts

Overview

Hip thrusts isolate and load the glutes more directly than almost any other lift. By positioning the upper back on a bench and driving the hips up against a barbell or dumbbell, you can apply heavy, joint‑friendly resistance through the full range of hip extension. The movement minimizes lumbar stress while maximizing glute recruitment—ideal for athletes chasing sprint speed, stronger deadlifts, or aesthetic posterior development.

How to Perform

Setup: Sit on the floor with upper back against a padded bench, barbell over hips, and feet flat hip‑width apart. Roll the bar into the crease of the hips and pad with a barbell cushion if needed.

Execution: Brace core, tuck chin, and drive through heels to lift hips until torso and thighs form a straight line. Pause for a 1‑count squeeze, then lower under control until glutes hover just above the floor.

Key Tips: Keep shins vertical at the top for maximal glute tension. Exhale at lockout to maintain core stiffness. Use a band above knees to cue abduction if knees cave.

Technique Focus

• Foot Placement – Adjust forward/backward so shins are vertical at lockout.
• Posterior Pelvic Tilt – Slight tuck prevents lumbar hyper‑extension.
• Neutral Rib Cage – Avoid flaring ribs to keep tension in glutes, not spine.
• Pause & Squeeze – One‑second hold improves mind–muscle connection.

Carryover & Benefits

Strong, explosive hip extension transfers directly to sled pushes, kettlebell swings, and sprint acceleration. Thicker, stronger glutes also stabilize the pelvis during heavy squats and deadlifts, reducing back strain.

Progressions

• Body‑Weight Hip Thrust – master 3×20 before adding load.
• Dumbbell Hip Thrust – place DB across hips for moderate weight.
• Barbell Hip Thrust – standard heavy loading; progress 5×5.
• Single‑Leg Hip Thrust – doubles unilateral demand; great for imbalance correction.
• Banded Hip Thrust – add mini‑band above knees to increase hip abduction workload.

Coaching Cues

• “Drive through heels.”
• “Tuck, then thrust.”
• “Pause and squeeze.”
• “Ribs down.”

Common Mistakes

• Over‑arching back – use slight pelvic tuck.
• Feet too far forward – targets hamstrings more than glutes.
• Bar rolling up belly – use pad and keep bar in hip crease.
• No pause at top – losing peak tension.

Wrap‑Up

Hip thrusts build glutes that power sprints, protect the spine, and drive heavy sleds. Program them weekly, chase progressive overload, and feel the carryover across your training.

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