Complete guide to perfecting your hip thrust technique
Master the hip thrust with our step-by-step guide. Learn proper form for maximum glute activation. Use Spotwell's AI form analysis to perfect your hip thrust and build stronger glutes.
Track Hip Thrusts with Spotwell →Sit on the ground with your upper back against a bench. Place a barbell or dumbbell across your hips (use a pad for comfort).
Plant your feet flat on the floor, hip-width apart. Your knees should be bent at about 90 degrees.
Your shoulders should be on the bench, and your body should form a straight line from knees to shoulders.
Drive through your heels and squeeze your glutes to lift your hips. Push your hips up until your body forms a straight line from knees to shoulders.
At the top, squeeze your glutes hard and hold for 1-2 seconds. Your thighs should be parallel to the floor.
Control the weight back down, but don't let your glutes fully rest on the ground between reps.
Sets: 3-4
Reps: 10-15
Rest: 90 seconds
The best glute builder. Targets the glutes, hamstrings, and core.
Start with a weight you can control for 3 to 4 sets of 10 to 15 reps with a strong glute squeeze at the top. Because the glutes are large, strong muscles, many lifters progress to heavy loads over time, but form and full hip extension matter more than the number on the bar. Add weight gradually as you get stronger.
Hip thrusts place peak tension on the glutes at full hip extension, which squats do not, making them one of the most direct glute builders. That said, squats train the glutes through a deep stretch and build the whole lower body. For the best results, include both rather than choosing one.
The bar should rest across the crease of your hips, roughly over your pubic bone, using a barbell pad or folded towel for comfort. If it sits too high on the stomach it will feel unstable and reduce glute drive. Keep your chin tucked and ribs down so the force goes through your hips, not your lower back.
Training hip thrusts 2 to 3 times per week works well for most people, since the glutes recover relatively quickly. Space sessions out with at least a day of rest and apply progressive overload by adding weight or reps over time. Spotwell can track your hip thrust sets and reps automatically so you can see your progression week to week.
If you feel hip thrusts mostly in your quads or lower back, you are likely not driving through your heels or squeezing your glutes at the top. Plant your feet flat, drive through the heels, tuck your chin, and posteriorly tilt your pelvis as you lock out. Slowing down the reps and pausing at the top also helps improve the mind-muscle connection.
Use Spotwell's AI rep counter and form analysis to perfect this workout. Download now and start tracking.