If you’re looking to build a bigger, stronger butt, barbell hip thrusts are the move your workout routine just might be missing. This exercise is one of the best ways to grow your backside and injury-proof your lower body. Below, we share everything you need to know about this exercise, including hip thrust muscles worked, form tips, and our favorite variations.
Which muscles are worked in hip thrusts? The main muscle worked during hip thrusts is your gluteus maximus—the biggest and strongest muscle in your body. Your hamstrings, other glute muscles (gluteus medius and gluteus minimus), and adductor longus are also targeted to a lesser extent. This makes the barbell hip thrust an ideal exercise for training the back of your lower body.
How to do hip thrusts with perfect form every time
Photo: Caroline Juster, CPT
Begin seated with your back against a bench. The bench should rest against the bottom of your shoulder blades. Position your feet so they are just outside your hips and knees. Place a barbell on your hips. You can put a foam pad or towel around the middle of the barbell to protect your hip bones. Initiate the rep by driving through your heels and lifting your hips off the ground. Squeeze your butt and drive up into the barbell. Look straight ahead and not up at the ceiling. Hold this position with fully extended hips for 1 to 2 seconds. Finish the rep by slowly lowering your hips back to the floor. Repeat.
What are the benefits of hip thrusts?
The hip thrust benefits include the ability to help build a bigger, rounder behind, strengthen your glutes for overall health, and improve your athletic performance. Building stronger glutes can increase your power and explosiveness while reducing the risk of knee and lower back injuries. The hip thrust is also a knee-friendly exercise that lets you target your lower body without taxing your knees.
How to make hip thrusts easier
1. Mini band hip thrust
Photo: Caroline Juster, CPT
Begin seated with your back against a bench. The bench should rest against the bottom of your shoulder blades. Position your feet so they are just outside your hips and knees. Place a mini band just above your knees. Initiate the rep by driving through your heels and lifting your hips off the ground. Squeeze your butt and your hips up. Look straight ahead and not up at the ceiling. Hold this position with fully extended hips for 1 to 2 seconds. Finish the rep by slowly lowering your hips back to the floor. Repeat.
2. Dumbbell hip thrust
Photo: Caroline Juster, CPT
Begin seated with your back against a bench. The bench should rest against the bottom of your shoulder blades. Position your feet so they are just outside your hips and knees. Place dumbbell horizontally on top of your hip joints. Hold each side of the dumbbell so it stays in place. Initiate the rep by driving through your heels and lifting your hips off the ground. Squeeze your butt and drive up into the dumbbell. Look straight ahead and not up at the ceiling. Hold this position with fully extended hips for 1 to 2 seconds. Finish the rep by slowly lowering your hips back to the floor. Repeat.
3. Glute bridge
Photo: Caroline Juster, CPT
Lie down with your back on the floor. Bend your knees and place your feet on the ground. Your feet should be hip-distance apart, and your arms should be slightly diagonal away from your body with your palms on the floor. Lift your hips until you have a straight line from your shoulders to your knees. Squeeze your glutes at the top. Release as you lower your hips back down. Repeat.
How to make hip thrusts harder
1. Single-leg hip thrust
Photo: Caroline Juster, CPT
Begin seated with your back against a bench. The bench should rest against the bottom of your shoulder blades. Position your feet so they are just outside your hips and knees. Lift one foot off the ground. Initiate the rep by driving through you the heel that’s on the ground and lifting your hips off the ground. Squeeze your butt and drive your hips up. Look straight ahead and not up at the ceiling. Hold this position with fully extended hips for 1 to 2 seconds. Finish the rep by slowly lowering your hips back to the floor. Repeat.
2. Hip thrust with mini band hip abduction
Photo: Caroline Juster, CPT
Begin seated with your back against a bench. The bench should rest against the bottom of your shoulder blades. Position your feet so they are just outside your hips and knees. Place a mini band just above your knees and place a barbell on your hips. You can put a foam pad or towel around the middle of the barbell to protect your hip bones. Initiate the rep by driving through your heels and lifting your hips off the ground. Squeeze your butt and drive up into the barbell. Look straight ahead and not up at the ceiling. Hold this position with fully extended hips for 1 to 2 seconds. Finish the rep by slowly lowering your hips back to the floor. Perform 8 to 15 reps. Roll the barbell off your legs. Still sitting up, perform 15 to 20 mini band hip abductions where you drive your knees out hard against the band.
3. Pulse hip thrust
Photo: Caroline Juster, CPT
Begin seated with your back against a bench. The bench should rest against the bottom of your shoulder blades. Position your feet so they are just outside your hips and knees. Place a barbell on your hips. You can put a foam pad or towel around the middle of the barbell to protect your hip bones. Initiate the rep by driving through your heels and lifting your hips off the ground. Squeeze your butt and drive up into the barbell. Look straight ahead and not up at the ceiling. Perform 5 mini pulses where you lower your hips a few inches (not all the way to the floor) and then drive up again. Repeat to challenge yourself.
