Mens Health Updates

How To Hip Thrust – Everything You Need To Know

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Fitness Mens Health

How to Hip Thrust

To have strong and hard glutes, you have to do some specific exercises that put pressure on this area. Well, according to fitness experts, the hip thrust is a multi-joint exercise that has gained great popularity in recent times, do you know it? In it, the buttocks are molds and at the same time, the abdominals strengthen.

As it happens with any training routine, the hip thrust requires a technique to be able to carry it out correctly, otherwise you can suffer injuries.

In this post, we will explain what the hip thrust is and which muscles are most favored when doing it, and of course what is the correct way to do it.

What is the Hip Thrust?

It is a multi-joint exercise that consists of a weight-bearing hip thrust. The movement activates the gluteus fibers, which helps shape the gluteus maximus, Medius and minimums. In addition, it works several areas of the body. It can be evolved through the resistance of loads.

It is a training routine that requires great physical effort. The graduate in Physical Activity and Sports, Román Díaz, explains that although squats are the favorite routine to work the glutes, the hip thrust allows you to gain greater strength and volume in the glutes.

What Muscles are Worked with the Hip Thrust?

In this physical activity great pressure is exerted on the gluteus maximus, minor and Medius. It also intervenes in the quadriceps and hamstrings and strengthens the core. It should be noted that it favors the posture of the back, which prevents lumbar pain.

Of course, expert hip thrust trainers point out that care must be taken when performing it, and they recommend the glute bridge for novices or beginners. In this way you can progress to the demanding movements of the hip thrust.

Benefits of the Hip Thrust

The hip thrust helps improve sports performance , and provides greater strength to the body. Next, we point out the most outstanding benefits:

  • Improves body resistance in any athletic activity or when lifting weights.
  • Contributes to a better posture.
  • Increases the volume of the buttocks and tones them.
  • Reduces the risk of developing muscle injuries, especially those related to the hamstring muscles.
  • Reduces knee pain.

What Material is Needed to do the Hip Thrust?

Before explaining step by step how the hip thrust is carries, it is necessary to make sure you have the right tools or implements, which are the following:

Bank – In this type of training, a bench is required to support the back.

Disc bar or weight – You must get a weight, which can be a kettlebell swing, a dumbbell , a disc bar, etc. It will be placed on the hip.

In essence, these are the tools. Now, it is recommended to have CrossFit discs, since they have an ideal diameter when you put them on the bar, which makes it easier to practice this exercise. But, as we already pointed out, any type of weight can be used.

How is the Hip Thrust Performed?

Beginners should start doing this movement with only their weight, this way they can condition their body for this type of training and reduce the risk of injury. Performing the glute bridge is an excellent way to start working your glutes safely.

Now, the steps to perform the hip thrust are as follows:

  • The support bench must be attached to the wall so that movements do not arise that hinder the exercise or cause accidents.
  • You have to sit on the floor, in front of the support bench. The knees must be bent.
  • Raising your hips should form a 90 degree angle. Feet should be hip-width apart.
  • The hands must hold the weight bar, at the same time, the bar must be supported by the hips.
  • In this position, you should raise and lower your hips with the same weight.

It is of the utmost importance that the movement is carried out by the hips.   The hands should only maintain the correct position of the weight, but should not exert force when performing the movement. By the way, when you raise your thighs, they should be in a straight line with your torso.

It is recommended to perform 10 repetitions. Once finished, you have to rest for 1 minute and repeat another series of 10 repetitions. 3 or 4 sets are recommended . Trainers suggest doing this routine at least 3 times a week, giving every other day for your muscles to recover.

What are the Most Common Hip Thrust Mistakes?

Some athletes have reported injuries or simply have not been able to work their lower body correctly. This is because they have carried out the hip thrust following a bad technique. Here are the main errors:

  • Bad back position – The lower part of the scapulae is what should be attached to the bench.
  • Too much weight – It is a common mistake. Mastering the technique is essential, without mastering if you start with heavy weight the injury chances increases.
  • Incorrect bar placement – Avoid placing the bar above the hip bones, otherwise it may slip and cause an accident.
  • Bad position of the feet – Your feet should contribute to a 90-degree angle when you raise your hips. If they are too far away, the thrust will be lost and you will not be able to perform the training.


Hip thrust is the king of exercises, it manages to increase the volume of the buttocks more effectively than with squats . Of course, it is a training of great physical effort, in which you must advance little by little. We recommend following the guidance of a professional trainer to avoid injury.

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