The Ultimate Hip Thrust Guide: Techniques, Benefits and Tips!

The hip thrust is now recognized as one of the best exercises for developing strong, firm, and powerful glutes.

Although it looks simple, it allows you to train your glutes with exceptional intensity, while offering almost unlimited progression in terms of load.

👉 If you're looking for an effective exercise to sculpt your lower body, improve your power, and strengthen your posture, the hip thrust is definitely a must.

Let’s get started! 🔥

Why is the Hip Thrust the king of glute exercises?

The hip thrust stands out for its ability to engage the glutes under high load while maintaining constant tension on the muscle.

It allows for maximum activation at the end of hip extension, where the glutes are most effective.

Muscles involved:

The hip thrust engages:

• the glutes muscles (gluteus maximus, gluteus medius, and gluteus minimus),

• hamstrings,

• the quadriceps,

• the adductors,

• abdominal muscles (core strength and pelvic stability).

It is therefore a complete, powerful, and functional exercise.

The unique benefits of the Hip Thrust

Unlike squats or deadlifts, hip thrusts are performed in a horizontal position, which offers several advantages:

• Constant tension on the glutes throughout the entire movement

• Higher mechanical stress, conducive to hypertrophy

• Better recruitment of muscle fibers at the end of hip extension

How to perform the hip thrust correctly?

Proper execution is essential to maximize results and avoid injury.

Step 1: Starting position

• Sit on the floor
  
• Shoulder blades pressed against a stable bench
  
• Flat feet, hip width
  
• Look straight ahead

Tip: Stretch your arms slightly to find the right foot placement.

Step 2: Placing the load

• Place a barbell, kettlebell, or elastic band at the crease of your groin.
• Protect your pelvis with a cushion if necessary.
• Keep the load well centered

Step 3: Execution

• Push in the heels
• Strongly contract the glutes
• Raise your hips until you form a straight line from your shoulders to your hips to your knees.
• Neutral back, engaged abs

Step 4: Controlled descent

• Come back down slowly.
• Don't sit all the way down on the floor

• Continue the repetitions without fully relaxing

7-step checklist: 

1. Bench adjustment: the edge of the bench should reach the bottom of your shoulder blades when you are in the raised position.
   
   
2. Foot position ✅: hips/shoulders width apart, feet firmly planted on the ground.
   
   
3. Head ✅: Chin slightly tucked in, looking straight ahead. Keep your ribs "closed."
   
   
4. Core strength ✅: inhale, engage, then push. Goal: a stable body from start to finish.
   
   
5. Trajectory ✅: Push "vertically" with your hips, not in an arc. The load rises because the hip extends, not because the back compensates.
   
   
6. Ascent ✅: Glutes contracted throughout the movement.
   
   
7. Descent ✅: Control the descent, lightly touch the ground, then take off again without bouncing. Full range of motion, proper tension.

Hip Thrust variations and progression

The hip thrust is a versatile exercise offering many variations to suit different levels, objectives and equipment availability. It's also crucial to know the tricks to progress effectively and maximize results.

Here are 3 variations of the hip thrust, from the simplest to the most complex, as well as recommendations for structuring your progression and defining the ideal frequency of your workouts.

1 - Floor Hip Thrust for beginners

Ideal for:

• learn the technique,

• gently strengthen the glutes,

• warm up before lifting a heavier load.

👉 Body weight or light load.

2 - Banded Hip Thrust for a moderate challenge

The elastic band increases tension at the end of the movement, where the glutes are most active.

Perfect for:

• improve contraction,

• vary the stimuli,

• work without heavy loads.

3 - With barbell for maximum intensity

The most effective version for:

• build muscle mass,

• gain strength,

• maximize glute muscle strength.

The best choice if you want visible results!

Common mistakes to avoid

To get the most out of hip thrusts and avoid injury, here are the most common mistakes to correct:

• Arching your back or relaxing your abs: this increases lumbar tension and reduces glute activation.
  
  👉 Keep your back neutral, your abs engaged, and your gaze straight ahead.

• Raising yourself too high or lifting your shoulders off the bench: this mistake causesyour pelvis to rotate or your lower back to hyperextend.
  
  👉 Stop the movement when your hips, knees, and shoulders are aligned.

• Forgetting to contract your glutes at the top of the movement: without voluntary contraction, the exercise loses its effectiveness.
  
  👉 Squeeze your glutes hard with each repetition.

• Lowering yourself too quickly or sitting on the floor reduces muscle tension and diminishes the effectiveness of the exercise.
  
  👉 Control your descent and keep your glutes slightly off the floor.

What equipment should you use for the hip thrust?

The choice of equipment depends on your level, your goals, and your progress. Here is the essential equipment and how to use it properly:

• The bar:
  Ideal for gradually increasing the load and building strength. Place it at the crease of the groin and protect the pelvis if necessary with a cushion or towel for added comfort.
  
  

• The weight bench:
  It must be stable, sturdy, and non-slip, with a height positioned at shoulder blade level. Ensure that it does not slip during exercise.
  
  

• Weights:
  Choose a weight that suits your level and increase it gradually, without ever compromising the quality of the movement.

Progression in the Hip Thrust

Week	Sets x reps	Tempo in seconds (lift – pause – lower)	Rest
S1	3x10	2-1-2	90 s
S2	4x10	2-1-2	90 s
S3	4x8–10 (slightly heavier)	2-1-2	120 s
S4	3x8	2-2-2	120 s

Always respect rest periods to avoid overtraining.

Complementary exercises for a balanced program

The hip thrust is an excellent exercise for working the glutes, but it is not the only solution for achieving well-defined, harmonious glutes.

It is crucial to combine it with other exercises that target the glutes from various angles, using different weights and speeds.

Here are some examples of complementary exercises:

• Squat
• Deadlift
• Bulgarian squat
• Step-ups

Conclusion

The hip thrust is a key exercise for strengthening the glutes, improving posture, and enhancing performance. Simple and effective, it can be adapted to all levels.

For optimal results, make sure you master the technique, vary the weights, and supplement with other exercises. With the right equipment (bench, resistance bands, or kettlebells), you can easily intensify your workouts.

Incorporate hip thrusts into your routine now and quickly see stronger, more sculpted glutes 🔥

See you soon,

Eric Flag