The Hip Thrust: The Best Glute Exercise You’re Missing Out On

Gyms tend to fall into two categories: those where everyone is doing hip thrusts, and those where nobody’s ever heard of them. In the first, it can be intimidating to join in; in the second, you might feel like you’ll stand out. Don’t worry—I’m here to help you get started with confidence.

What Are Hip Thrusts and Why Are They Beneficial?

Hip thrusts are an exercise where you sit on the floor with a barbell across your hips, and with your shoulders resting on a bench, you thrust your hips upwards, lifting the barbell. This movement is highly effective for targeting the glutes, as they are fully engaged during the most intense part of the lift. Bret Contreras popularized this exercise in his glute-focused training programs, and it’s quickly become a staple in many fitness routines. Some gyms even have specialized hip thrust stations. If you’re aiming for a stronger or more muscular butt, this is a must-know exercise.

How Do I Perform a Hip Thrust?

Setting up for a hip thrust can be a bit tricky, but it’s worth the effort. You’ll need:

• A bench to rest your shoulders on
• Space to sit on the floor next to the bench
• A barbell with your desired weight
• A thick pad to cushion your hips (like this one)

If your gym isn’t hip thrust-friendly, your first challenge is finding the right bench and space. It’s okay to move things around—just be respectful of others and put everything back when you’re done.

If you’re concerned about the bench tipping, place it against a wall or use heavy plates to stabilize it.

What If It Hurts?

If the barbell is uncomfortable on your hips, start by checking its placement. The bar should sit in the crease of your hips, where there’s no bone to press on.

Make sure you have adequate padding. The wraparound pads you might find in the squat rack can help, but they may not be enough for heavier weights. A square wraparound pad or a thick foam pad is ideal. If none are available and you don’t have your own, you can use a folded yoga mat for cushioning.

If your back or shoulders hurt, adjust your positioning on the bench. A standard gym bench may be too tall, so consider using aerobics steps or crash pads to find a more comfortable height.

Will I Really Be Lifting That Much Weight?

Your glutes are strong muscles, so it’s normal to lift significantly more weight with hip thrusts than in other exercises.

When starting out, you might not want to use the big 45-pound plates. If your gym’s plates vary in size, opt for smaller ones, like the 10-pound plates, to start.

However, if smaller plates are also shorter, it can be difficult to roll the bar over your legs. Here are a few solutions:

• For light weights, just deadlift the barbell onto your lap and then sit down. This works well for warm-up sets.
• Stack plates or blocks on either side and roll the bar up onto them.
• Use a fixed-plate barbell (smaller bars with permanently attached weights), stand it up next to you, sit down, and then lower it onto your lap.
• Use the leg extension machine hack to do hip thrusts. Just make sure the machine is bolted down securely to avoid any mishaps.
• You can also use the Smith machine.

So give it a try and prepare to lift heavy! Need some inspiration? Check out The Rock hip thrusting 455 pounds in paused reps, or Brie Larson working her way up to 400 pounds.