Hip Thrust
The Hip Thrust primarily works the Gluteus Maximus, Gluteus Medius, with secondary activation of the Adductor Magnus, Rectus Femoris and stabilizer support from the Erector Spinae, Rectus Abdominis, Transverse Abdominis. It is a bodyweight compound exercise at beginner difficulty.
The Hip Thrust is a beginner compound exercise requiring no equipment, following a hinge movement pattern. It primarily targets the Gluteus Maximus, Gluteus Medius, with secondary engagement of the Adductor Magnus, Rectus Femoris. This is a bilateral pushing movement, meaning both sides work together to generate force.
Seated hip extension with upper back on floor emphasizing glutes.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Hinge |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus, Gluteus Medius |
| Secondary | Adductor Magnus, Rectus Femoris |
Muscles Worked
The Gluteus Maximus, and Gluteus Medius are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Adductor Magnus, and Rectus Femoris act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Gluteus Medius (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Rectus Femoris (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Push hips back while maintaining flat back, lowering torso toward floor.
- Drive hips forward to return to upright position.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Gluteus Maximus, Gluteus Medius.
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Maximus, Gluteus Medius) and can be substituted based on your equipment or variation preferences.
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