Hip Thrust (exercise)
The hip thrust is a lower-body strength training exercise that primarily targets the gluteus maximus, with assistance from the hamstrings and quadriceps. It is performed by extending the hips from a flexed position until the torso and thighs form a straight line, typically with the upper back supported on a bench or apparatus and external load applied across the pelvis via a barbell or belt. Research has examined the exercise’s muscle activation and training outcomes relative to other lower-body lifts.[1][2]
The exercise was widely popularised in the late 2000s by strength coach Bret Contreras, who promoted the movement for glute development and discussed its biomechanics in popular fitness media.[3] With growing adoption in gyms, manufacturers introduced dedicated hip-thrust machines to simplify setup and improve stability; Haakon Larsen invented the original and first commercial Booty Builder hip-thrust machine for use in health clubs.[4]
Terminology and scope
Writers commonly distinguish the hip thrust—performed with the upper back supported on a bench or machine and usually loaded externally—from the floor-based Glute bridge. Both emphasise hip extension and the gluteal musculature; the hip thrust is often performed with heavier external loads and is frequently used in studies comparing activation or hypertrophy with other lower-body lifts such as the back squat.[1][2]
History
Bridging movements have long been used in physical training and rehabilitation, but the barbell-loaded bench-supported version commonly known as the hip thrust rose to prominence in the late 2000s. Strength coach Bret Contreras popularised the exercise in mainstream fitness media and coaching circles, promoting it as a way to emphasise hip extension and glute development.[3]
As the movement spread into commercial gyms, manufacturers introduced dedicated hip-thrust machines to simplify setup and improve stability. Norwegian entrepreneur Haakon Larsen developed the commercial Booty Builder hip-thrust machines for health clubs, offering plate-loaded and weight-stack designs.[5][6]
Scientific study of the exercise expanded alongside its popularity. Electromyographic work in the mid-2010s reported high gluteus maximus activation during the barbell hip thrust compared with the back squat under similar loading conditions,[1] and a randomised trial later found that back-squat and hip-thrust training produced broadly similar increases in gluteal muscle size over nine weeks.[2]
Technique
The hip thrust is typically performed with the upper back supported on a stable bench or machine pad, knees flexed with feet flat on the floor or footplate, and external load placed across the pelvis (e.g., barbell with padding or a belt/strap). From a flexed-hip start, the lifter extends the hips until the trunk and thighs are approximately in line, then returns under control to the start position. Neutral spinal alignment and controlled pelvic motion are commonly recommended to keep the load on the hip extensors.[7][8]
Set-up
A standard set-up places the bench edge beneath the inferior angle of the scapulae when seated on the floor. The barbell is rolled over the thighs and positioned across the anterior pelvis with padding to distribute pressure. Foot placement is adjusted so that, near the top position, the shanks are roughly vertical; moving the feet farther away tends to increase hamstring contribution, whereas bringing them closer generally increases gluteal demand.[7]
Execution
From the start position, the lifter drives the hips upward by extending at the hip joint while keeping the ribcage and pelvis stacked. At the top, the trunk is approximately horizontal with the thighs, and the hips are in or near full extension. The load is then lowered under control to the start position. Biomechanical analyses indicate that hip extensor moments and gluteus maximus activation peak near the top half of the range of motion, which aligns with the exercise’s emphasis on terminal hip extension.[8]
Range of motion and tempo
The movement typically spans from substantial hip flexion to near full extension, with a brief pause at the top often used to emphasise gluteal contraction. Controlled concentric and eccentric phases are commonly recommended to limit momentum and maintain hip-dominant mechanics.[7]
Equipment and loading
Common implements include a padded barbell, resistance bands, or a machine with a belt/strap. Dedicated hip-thrust machines provide a fixed backrest and footplate and can reduce set-up time while stabilising the lifter, though the basic mechanics remain focused on hip extension against external resistance.[8]
Common errors and safety
Frequent errors include excessive lumbar extension at lockout, loss of pelvic control, and anterior bar displacement. Using adequate padding for the bar, placing the bench at a consistent height, and selecting loads that allow controlled hip extension are commonly cited strategies to mitigate discomfort and maintain technique.[7]
Variations
A number of variations modify loading, support, and symmetry while retaining the core emphasis on hip extension.
Barbell hip thrust
The most common variant uses a padded barbell positioned across the anterior pelvis while the upper back is supported on a bench. Loads can be progressed in a similar manner to other barbell lifts, with attention to bar placement and padding to reduce local pressure.[7]
Banded hip thrust
Elastic resistance bands can be added either across the hips or to cue abduction by placing a loop around the knees. Bands may increase tension near terminal hip extension where the exercise typically elicits high hip extensor moments and gluteus maximus activation.[8][9]
Single-leg hip thrust
This unilateral variant is performed with one foot in contact with the floor or footplate while the contralateral limb is held in hip and knee flexion. Unilateral execution increases the stability and anti-rotation demands and can reduce the external load required for a training effect.[7][9]
Machine hip thrust
Dedicated hip-thrust machines provide a fixed backrest and footplate with resistance applied via a belt/strap or weight stack/plates. These devices can reduce set-up time and help stabilise the lifter while preserving the exercise’s hip-dominant mechanics focused on terminal hip extension.[8]
Scientific research
Early investigations of the hip thrust focused on muscle activation. An electromyographic analysis reported greater gluteus maximus and biceps femoris activity in the barbell hip thrust than in the back squat under comparable loading, although the authors noted that EMG amplitude does not directly equate to strength or hypertrophy outcomes.[1]
Subsequent biomechanical work described external moments and kinematics across the range of motion, indicating that hip extensor demands and gluteus maximus activation tend to peak near the top half of the lift, consistent with the exercise’s emphasis on terminal hip extension.[8]
Randomised training studies have compared adaptations from hip thrust and back squat programmes. One trial reported broadly similar increases in gluteal muscle thickness after nine weeks of training, with comparable transfer to deadlift performance, suggesting that either exercise can be effective for glute hypertrophy within the study’s context.[2]
Systematic reviews summarising the literature highlight high gluteus maximus activation in the hip thrust and related variations, while noting that training responses depend on variables such as load, range of motion, tempo, and programme design.[9]
See also
- Pelvic thrust
- Back squat
- Deadlift
- Romanian deadlift
- Lunge (exercise)
Notes
References
- ↑ 1.0 1.1 1.2 1.3 Contreras, Bret; Vigotsky, Andrew D.; Schoenfeld, Brad J.; Beardsley, Chris; Cronin, John (2015). "A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises". Journal of Applied Biomechanics. 31 (6): 452–458. doi:10.1123/jab.2014-0301. PMID 26214739.
- ↑ 2.0 2.1 2.2 2.3 Plotkin, Dylan L.; Schoenfeld, Brad J.; Zhou, Shubao; Smith, James A.; Korak, John A.; Contreras, Bret; Paoli, Antonio; Hackney, Kyle J. (2023). "Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift". Frontiers in Physiology. 14: 1199351. doi:10.3389/fphys.2023.1199351 (inactive 10 November 2025). PMC 10349977 Check
|pmc=value (help). PMID 37461495 Check|pmid=value (help). - ↑ 3.0 3.1 Williams, Brett; Samuel, Ebenezer (11 May 2022). "How to Do the Hip Thrust for Bigger, Stronger Glutes". Men's Health. Hearst. Retrieved 10 November 2025.
- ↑ "Booty Builder — About". bootybuilder.com. Booty Builder. Retrieved 10 November 2025.
- ↑ "Booty Builder — Official site". bootybuilder.com. Booty Builder. Retrieved 10 November 2025.
- ↑ "Hip thrust machines (product category)". bootybuilder.com. Booty Builder. Retrieved 10 November 2025.
- ↑ 7.0 7.1 7.2 7.3 7.4 7.5 Contreras, Bret (2011). "Barbell Hip Thrust". Strength & Conditioning Journal. 33 (5): 58–61. doi:10.1519/SSC.0b013e31822b6944 (inactive 10 November 2025). Retrieved 10 November 2025.
- ↑ 8.0 8.1 8.2 8.3 8.4 8.5 Brazil, Adam; Needham, Laurie; Palmer, Jac L.; Bezodis, Ian N. (2021). "A comprehensive biomechanical analysis of the barbell hip thrust". PLOS ONE. 16 (4): e0249671. doi:10.1371/journal.pone.0249671. PMC 8006986 Check
|pmc=value (help). PMID 33886604 Check|pmid=value (help). - ↑ 9.0 9.1 9.2 Neto, Wilson K.; Barbosa, Andrea W.; Vieira, Tiago L.; Barbosa, Marco A.; Marchetti, Paulo H. (2019). "Barbell Hip Thrust, Muscular Activation and Performance: A Systematic Review". Sports (Basel). 7 (7): 163. doi:10.3390/sports7070163. PMC 6679385 Check
|pmc=value (help). PMID 31340440.
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