What muscles does a hip thrust work?

The hip thrust mainly works the glutes, with help from the hamstrings.

How many sets and reps of the hip thrust should I do?

At intermediate level, do 3–4 sets of 6–12 reps, resting 1–2 minutes (2–3 for heavy sets), 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Hip thrust: how to do it with proper form

Works the glutes. Equipment: Barbell + bench. Level: intermediate.

Also called: barbell hip thrust, hip thrusts.

Hip thrust, start position — Fig. 1 — Start

Step by step

01Upper back on the bench, bar on hips.
02Drive hips to full extension.
03Chin tucked, squeeze at the top.

Common mistake

Over-arching instead of squeezing glutes.

Sets, reps and how often

Sets: 3–4 sets
Reps: 6–12 reps
Rest: 1–2 minutes (2–3 for heavy sets)
How often: 2 times a week per muscle group

Progress: When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Ranges follow the American College of Sports Medicine position stand on resistance-training progression (Medicine & Science in Sports & Exercise, 2009, doi:10.1249/MSS.0b013e3181915670).

Easier and harder variations

Hip thrust FAQ

What muscles does a hip thrust work?: The hip thrust mainly works the glutes, with help from the hamstrings.
How many sets and reps of the hip thrust should I do?: At intermediate level, do 3–4 sets of 6–12 reps, resting 1–2 minutes (2–3 for heavy sets), 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
What is the most common hip thrust mistake?: Over-arching instead of squeezing glutes.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.