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Hip Thrust

Muscle Group:

How to do a Hip Thrust

  1. Sit on the floor and position your upper back against the edge of a bench.
  2. Straighten your arms and rest them on the bench to your sides. You can have your palms flat on the bench for extra support.
  3. Bend your knees and plant your feet firmly on the floor. Your knees should point forward and up, not to the sides.
  4. Bring your shoulders back, make sure that your neck is in line with your torso, and take a breath.
  5. Engage your glutes and push through your hips and heels to raise your butt off the floor.
  6. Go up as much as you can – typically, as your hips become slightly more elevated than your shoulders.
  7. Hold the contraction for a moment and lower your butt to the floor as you exhale.
  8. Take another breath and repeat.


Because this exercise primarily targets your butt and hamstrings, make a conscious effort to activate these muscles as you do each repetition. By the end of each set, you should feel these muscles working hard and burning up.

Hip Thrust Alternatives