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Last updated March 30, 2026
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glutesHamstrings
Hip Thrust
Sit on the floor with your upper back against a bench, then drive your hips upward by squeezing your glutes.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
glutes (max)
Secondary
hamstringsdeep abs / corequads
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weightflat bench / sofa
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on the floor with your shoulder blades resting against the edge of a sturdy bench.
- Place your feet flat on the floor about hip-width apart so your shins will be vertical at the top.
- Arms can rest on the bench for stability.
- Step 2Execution
- Brace your core and drive through your heels.
- Squeeze your glutes to push your hips toward the ceiling.
- At the top, your torso from shoulders to knees should form a straight line.
- Avoid hyperextending your lower back—stop when your hips are fully extended.
- Step 3Return
- Lower your hips back toward the floor under control.
- Keep tension in your glutes throughout the descent.
- Lightly touch the floor before initiating the next rep.