Hip Thrust

This exercise strengthens the glutes by a hip extension mechanism. It looks like a pelvis lift, except that the starting posture is done on a bench. This difference increases the range of motion compared to the same movement on the ground.

It is possible to imagine variations, which then make it possible to increase the intensity of the exercise. It is enough, for example, to use a loaded bar, a resistance elastic, or both.

If we were to classify Hip Thrust in a category, we would classify it in stretching. Indeed, the body lengthens/expands. There is a peak of contraction followed by a peak of stretching. Maximum contraction occurs when the body is at rest and the legs are bent. The muscles are at their shortest size. Then the peak stretch takes place when the pelvis is raised. In particular, the gluteus maximus muscle located at the back of the leg. It is for this reason that we consider this exercise to be the most effective for furnishing this part of the body.

That said, it’s not the only muscle that works here. Hip Thrust works the glutes, the hamstrings, the adductors, and finally the quadriceps.

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How To Make a Hip Thrust

Hip lifting is fairly easy. Once the movement is well integrated, it will be possible to add loads to make it more difficult. Here are the steps to follow:

  • Sit back on the bench with the shoulder blades flat on the bench and legs bent
  • With the heels, you have to push the pelvis up to raise it
  • The upward movement ends when the two shins form a right angle with the ground
  • In order for the movement not to be harmful to the body, the knees must stay well in the axis of the legs and do not go inward.
  • To stretch the muscles even more and have a better performance, it is now time to push the pelvis upwards using the thigh muscles.
  • Often there is a great temptation to use the torso to facilitate movement, but it should be remembered because it decreases the difficulty for the other muscles. Likewise, the chin should be slightly tucked in towards the inside of the throat.
  • Once at the top of the movement, you should contract your glutes for a few seconds while breathing calmly.

Once the movement is well integrated, it is possible to add loads to make the exercise on the bench more difficult.

Targeted Muscles

Unlike the squat and the front lunge, during hip thrust, the gluteal muscles (small, medium, and large) come before the thigh muscles. That is to say, it mainly focuses on the development of your buttocks. This is why it is a very interesting exercise and few others can boast about it.

During the pelvis survey, the muscles of the lumbar region work. This is all the more interesting to improve the posture of your trunk easily. Obviously, the quadriceps, hamstrings, abductors, and abductors intervene in the background.

Safety Instructions

Hip Thrust is an easy movement, that’s for sure!

On the other hand, it is easy to be mistaken in the movement or to carry it out incorrectly. How? ‘Or’ What? Why? Here are the answers that will allow you to reach the ideal position and above all to optimize your efforts.

  • The technique before the difficulty. As we said, you are able to lift up to 2-3 times your weight with this movement. But if the difficulty is interesting, the technique turns out to be much more formidable. Indeed, it is better to master the movement completely and precisely rather than embarking on the challenge of pushing your limits. The quality of the movement must be a priority, as this maximizes the final results.
  • To protect yourself. If you go to weights, don’t forget to protect yourself with foam or protections. This foam will protect your hips from any knocks they may receive. The correct movement implies that the body does not suffer.

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There are many variations to the movement. The basic movement is carried out with two legs on the ground and without equipment. This is the beginner’s movement because it is a simple extension movement with no load involved. Once the movement is well mastered, we can move on to more difficult. Here are a few examples:

  • One leg on the ground without weight. When you are on one leg, the exercise becomes difficult. It is a question of balance, but also of pushing because only one leg allows to carry out the extension. However, do not forget to repeat the exercise to build the other leg.
  • With a swiss ball, a step, or a Bosu. The Swiss Ball is interesting because it makes us rediscover what balance is. Before you can push with your legs, you have to be able to find your balance with your trunk, which is supposed to retain the body mass of the push. The use of a step or a Bosu underfoot allows you to go even further in stretching and balance.
  • With weight. We already talked about it previously, it is possible to use a weight bar to build up your glutes, even more, thanks to a more powerful push. Some women manage to lift two to three times their weight with this exercise, which amounts to saying that lifting 100 pounds is a minimum cap.
  • The elastic. The elastic is an interesting tool that has its place in this kind of exercise. It keeps the joints in place and stabilizes them. Certainly, this has an impact on their mobility, but we gain in the rigor of movement.

Other variants are the guided bar, the leg extension, the modification of the rhythm, the position of the feet, etc.


Expirez lors de l’extension de hanches. Inspirez lors de la descente.

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