What muscles does Hip Thrust work?

The Hip Thrust primarily targets the Hips, specifically the Glutes. It also engages secondary muscles including Hamstrings, Quadriceps.

How often should I do Hip Thrust?

For optimal results, include Hip Thrust in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Hip Thrust?

To perform Hip Thrust, you will need body weight. This makes it an accessible exercise that can be done virtually anywhere without special equipment.

Is Hip Thrust suitable for beginners?

Yes, beginners can perform Hip Thrust with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Hip Thrust at home?

Yes, Hip Thrust can be performed at home with minimal equipment. Body Weight is typically accessible for home workouts.

Hip Thrust

Learn how to do the Hip Thrust with proper form, setup, and execution.

This body weight movement primarily targets hips, including glutes.

How to Perform Hip Thrust

1
Sit on the floor with your upper back against a bench and your knees bent, feet flat on the floor.
2
Place your arms along the bench for support.
3
Engage your abs and take a breath.
4
Drive your hips upward by squeezing your glutes until your body forms a straight line from shoulders to knees and exhale.
5
Slowly lower your hips back down and breathe in.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.