What are Hip Thrusts?

cardiac muscle hip exercise-Piriformis -Piriformis-

Definition

Hip thrusts are a compound lower body exercise where you extend your hips against resistance to target the glutes, hamstrings and core.

hip thrust exercise

Explanation

  • To perform hip thrusts: Sit on ground with your upper back on a bench holding a weight across hips. Push through heels, squeezing glutes to lift hips up to straighten body.
  • Use a barbell, dumbbells or kettlebells for added resistance. You can also do single-leg hip thrusts.
  • Hip thrusts isolate the glutes while incorporating core stabilization. Do 2-4 sets of 8-15 reps, ramping up weight.
  • Place shoulders on bench to avoid overarching lower back. Avoid going to high with hips.

Examples of Hip Thrusts

  • Barbell hip thrusts
  • Banded single leg hip thrusts
  • Bodyweight hip thrusts

Related Terms

  • Glute bridges, hip extension, glute activation, posterior chain

Common Questions

  • Are hip thrusts better than squats for glutes? They provide more direct glute stimulation with less quad involvement.
  • Should I do heavy or light hip thrusts? Use a challenging weight that allows 8-15 quality reps.
woman drinking water after exercise

Do Not Confuse With

  • Good mornings – Hits glutes but primarily works lower back.
  • Hip adduction – Works inner thighs rather than full glute contraction.
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