To do a hip thrust, sit on the floor with your upper back against a bench just below your shoulder blades, roll a padded barbell over your hips, and plant your feet so your shins are vertical at the top. Tuck your chin, keep your ribs down, and drive through your heels to lift your hips until your body is flat from shoulders to knees. Squeeze, then lower under control. Done this way, it trains the glutes hard with very little stress on the spine.
Why the hip thrust matters over 40
The hip thrust loads the glutes at full hip extension, the position where squats and deadlifts load them least. Strong glutes make hinging and climbing easier and take strain off a lower back that’s been compensating for years of sitting.
It’s also one of the easiest lower-body lifts to load heavily without compressing your spine, which suits men who want strong hips but have a back that complains under a barbell squat.
Setup
- Use a flat bench about knee height (40 to 45 cm) set firmly against a wall or rack so it can’t slide.
- Sit on the floor with the bottom edge of your shoulder blades on the bench edge.
- Roll a barbell over your legs to the crease of your hips. Always use a thick pad or folded mat under the bar.
- Plant your feet hip width or a bit wider, toes slightly out.
The thrust, step by step
- Hold the bar with both hands just outside your hips to keep it steady.
- Tuck your chin slightly and look forward, not up at the ceiling.
- Brace your abs and keep your ribs pulled down.
- Drive through your heels and lift your hips, pivoting on the bench edge.
- At the top, your shins are vertical and your body is flat from shoulders to knees.
- Squeeze your glutes for one to two seconds without arching.
- Lower until your hips are a few centimetres off the floor, then repeat.
Mistakes and how to fix them
- Arching the lower back at the top. You finish with your spine, not your hips. Keep the chin tucked and eyes forward; this keeps the ribs down.
- Feet too far out. Hamstrings take over and may cramp. Bring the feet closer so shins are vertical at the top.
- Feet too close. Quads take over and the knees ache. Move them out a little.
- Bench too high. Your shoulders slide up the bench. Use a lower bench or a stacked aerobic step.
- No padding. A bare bar on the hip bones is painful and limits effort. Always pad it.
Sets and reps
| Goal | Sets × reps | Rest | Notes |
|---|---|---|---|
| Learning | 3 × 12 bodyweight, then empty bar | 60 s | 2-second squeeze |
| Strength | 4 × 5–8 | 2–3 min | Heavier bar, controlled reps |
| Muscle | 3 × 10–15 | 90 s | 1–2 reps short of failure |
Easier, harder and joint-friendly variations
| Variation | Effect |
|---|---|
| Glute bridge | Easier, floor-based, shorter range |
| Banded hip thrust | Light resistance; good for home or warm-ups |
| Dumbbell hip thrust | Moderate load without setting up a bar |
| Single-leg hip thrust | Harder; trains each side and hip stability |
| Pause or tempo thrust | Harder without more weight |
Hip thrusts usually suit sore knees and backs if the setup is right. If your knees ache, nudge your feet out; if your neck strains, adjust where the bench meets your back. The Romanian deadlift and single-leg RDL round out the hip work by loading the glutes in a stretched position.
Workouts that use it
Hip thrusts are in the muscle building program, the lower back friendly workout and the 4-day split. The DIY programs progress the load for you week by week.
Questions people also ask
What's the difference between a hip thrust and a glute bridge?
In a hip thrust your upper back rests on a bench, so your hips travel through a bigger range and you can load more weight. A glute bridge is done flat on the floor.
Is the hip thrust a good exercise for men?
Yes. Strong glutes help with deadlifts, sprinting, climbing stairs and protecting the lower back from doing the hips' job. It's not just a physique exercise.
Why do I feel hip thrusts in my lower back?
Usually you're arching at the top instead of finishing with your glutes. Tuck your chin, keep your ribs down and stop when your hips are level with your knees and shoulders.
How heavy should I go on hip thrusts?
Start with bodyweight, then a bar with a pad. Many men can eventually thrust more than they deadlift, but progress in small jumps and stop each set with a couple of reps left.