How to do hip thrusts with perfect form, according to an elite trainer
Hip thrusts: not the domain of a nightclub with a questionably sticky floor in the early hours, but a move that delivers glute gains and then some. ‘Most people tend to associate glute work with squats,’ says Laura Hoggins, PT and author of Lift Yourself. ‘But the hip thrust is super-effective and easy to learn.’ Here's how to do them properly, plus benefits, muscles worked, variations, and how to increase the weight you lift.
Hip thrust benefits
Strong glutes bring a busload of benefits.
Build glute strength and size.
Support lower-body function in every day activity, using your hips, glutes and legs.
Improve running and cycling power. Hip thrusts are especially helpful for runners and cyclists since they build the required lower-body strength and power through a hip extension movement, which is essential for running and cycling.
Build lower-body strength in other exercises. ‘Deadlift lovers can improve their technique and how much they can lift by adding the hip thrust to their repertoire,' explains Hoggins.
How to do hip thrusts
Sit on the floor with your shoulder blades against a bench or step. If adding a dumbbell or a barbell, balance it on your hips
Keeping your chin tucked in, push up through your hips to lift your bum off the floor
Clench your bum at the top – your shoulders, hips and knees should be in a straight line, without an arch in your lower back
Lower back down in a slow, controlled movement
As with everything, form is key. ‘Make sure that your back is supported and the barbell [or other weight] is comfortable on your hips,’ says Hoggins.
‘Then take a deep breath in and explode up, driving through your heels and pushing your bum up. Once you’re at the top, squeeze your glutes, pause, then lower your pelvis back down in a slow and controlled manner.’
Avoid hip thrusts if you’re recovering from a back injury.
Hip thrust form tips
1.Avoid lifting too heavy
You don’t have to lift heavy to get results. Do eight to 12 reps using a weight you feel comfortable with two to three times a week – only increase the load once your final reps feel easy.
2. Don't overextend by thrusting too high
At the top of the move, you should have a neutral form, with your pelvis tucked under, hips in line with your rib cage and no arch in your lower back. If you’re thrusting too high, your back is doing too much work.
3. Don't thrust too fast
Control is essential to maintain time under tension, which will help you to build glute strength more effectively. Don't rush through each rep.
What muscles do hip thrusts work?
Gluteus maximus
Hamstrings
Quadriceps
Adductors
Hip thrust progress plan
For best results, take it slow and build up over time.
A newbie? Start using your body weight. Try four sets of 12 reps, resting for 30 secs between each set. As with any new move, get the basics nailed first.
Once you’re comfortable with your form, add a dumbbell. Holding 8-10kg between your hips will build confidence.
To up the ante, add a resistance band just above your knees. Push your knees out, squeezing your bum to maintain the tension.
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Hip thrust variations
Single-leg hip thrusts. Make the hip thrust a unilateral exercise by focussing on each side in isolation. Raise one knee into a table top position (at 90 degrees), and push through the heel that's planted on the floor as you lift.
Stability ball hip thrusts. Test your balance with a stability ball, as opposed to a bench or box.
Banded hip thrusts. Wrap a resistance band around your legs, just above your knees and keep it there throughout, actively pressing your knees outwards against the band. This will work your hip abductors (outer thighs) and the sides of your glutes.
What's the difference between hip thrusts and glute bridges?
Yes, the terms are often used interchangeably – and both do involve using your glutes to drive your hips up towards the ceiling – but they're not identical.
The glute bridge is typically performed on the floor, often with a resistance band instead of weights, making it a home-workout hero.
Hip thrusts, on the other hand, are done with the upper back raised on a bench (or your couch). This will give you more room to manoeuvre added weight, like a barbell.
Hip thrusts allows for greater range of motion and potentially more weight, so could be seen as the tougher option. However, both moves target the glutes and, to a lesser extent, the hamstrings, quads and adductors – so the crux of the difference, really, is which one you feel more comfortable doing.
If glute gains are a goal, try a combo of both for best results.
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