Hip Thrusts
The hip thrust is the most direct glute training movement available. It loads the gluteus maximus through hip extension with the spine supported — a position that allows the glutes to work through their full range of motion without the lower back or hamstrings taking over as they sometimes do in standing movements. That direct loading is what makes it one of the most effective glute exercises in the library.
Where squats and deadlifts train the glutes as part of a larger movement system, the hip thrust isolates hip extension more completely. The glutes are strongest at the top of the hip thrust — fully extended, hips locked out — which is where the movement demands the most from them. That top position is worth holding briefly on each rep to ensure full contraction before lowering.
The hip thrust has a setup that feels awkward at first — shoulders on a bench, hips off the floor, weight across the hips — but becomes natural quickly. Starting with bodyweight and progressing through dumbbell and barbell variations is the right approach. The barbell hip thrust can be loaded significantly once the pattern is established, making it one of the better strength movements for the glutes available.
Below are the hip thrust variations in the library.
Reference Card
Movement Pattern: Hip extension — glute dominant Primary Muscles: Gluteus maximus Secondary Muscles: Hamstrings, adductors, core
Variations
- Bodyweight hip thrust
- Dumbbell hip thrust
- Barbell hip thrust
- Machine hip thrust
Considerations
- Fully extend the hips at the top and hold briefly — that’s where the glutes are working hardest
- Keep the chin tucked and core braced throughout to avoid excessive lower back extension
- The setup feels awkward early on — stick with it, it becomes natural quickly
- Progress from bodyweight to loaded variations before adding significant weight
Programming Notes
- Works well early in a glute focused session as a primary compound movement
- Responds well to both strength ranges (5–8) and hypertrophy ranges (10–15)
- Machine variations are a good starting point for people newer to the movement — they simplify the setup significantly