The Hip Thrust and How to Train Your Glutes

**0 to Elite course · Lesson 59 of 100 · Level 3: Novice to Intermediate** Your glutes are among the biggest, strongest muscles in your body. Squats and deadlifts already train them, but the hip thrust lets you load them heavily in a way that's easy to learn. This lesson covers the technique and how to fit glute work into your week. ## Why train the glutes directly? Your glutes extend your hip (move your thigh backwards), and they also stabilise your pelvis and knees. Strong glutes help with heavier squats and deadlifts, faster running, easier stairs and a more stable lower back. Plenty of people of all genders want them for how they look, too, which is a perfectly good goal. In [lesson 14 on the hip hinge](https://syp-fitness.co.uk/post/hip-hinge-exercise) you learned to move from your hips, and in [lesson 55 on the deadlift](https://syp-fitness.co.uk/post/deadlift-technique) you loaded that pattern. The hip thrust trains the same job from a different angle: it's hardest at the top, when your hips are fully straight, which is where the glutes work their hardest. ## Hip thrust set-up 1. **Bench.** Sit on the floor with your upper back (just below the shoulder blades) against the long edge of a stable bench. Make sure the bench can't slide. 2. **Bar.** Roll a padded barbell over your legs until it sits in the crease of your hips. Use a pad or folded mat for comfort. 3. **Feet.** Feet flat, about hip width, placed so your shins are vertical at the top of the movement. 4. **Head and ribs.** Tuck your chin slightly and keep your ribs down. Your eyes should look forward, not at the ceiling. ## The movement and cues Brace, then drive through your heels to lift your hips until your body is in a straight line from shoulders to knees. Your upper back pivots on the bench. Squeeze your glutes hard for one second at the top, then lower under control until your bottom is just above the floor. * **"Tuck the pelvis at the top"**: finish by squeezing the glutes, not by arching your lower back. * **"Chin tucked, ribs down"**: your head and torso move as one unit. * **"Push through the heels"**: helps you feel the glutes rather than the thighs. ## Common mistakes * **Overarching the lower back.** If you feel it in your back, you're finishing with your spine, not your hips. Lower the weight and tuck the pelvis. * **Feet too close.** You'll feel it mainly in your thighs. Move them further away. * **Feet too far.** You'll feel it in your hamstrings. Bring them in. * **Rushing.** No pause at the top means much of the benefit is lost. > If you have lower back or hip pain, or pain that travels down the leg, see a GP or physiotherapist before loading this exercise. Always use a pad on the bar and a bench that can't slip. ## Regressions, progressions and other glute exercises Start with the **glute bridge**: the same movement lying on the floor with no bench. Master 3 sets of 15 with a two-second squeeze, then try single-leg bridges, then the barbell hip thrust. To progress, add weight gradually, use a pause at the top, or move to single-leg hip thrusts. A well-rounded glute plan mixes movements that work the glutes at different lengths: * **Hip thrusts or bridges**: hardest at the top. * **Romanian deadlifts**: hardest at the bottom, with the glutes stretched. * **Single-leg work** like split squats and step-ups from [lesson 19](https://syp-fitness.co.uk/post/single-leg-exercises). * **Side-lying or cable hip abduction** for the side of the glutes, which help keep knees and pelvis stable. Two sessions a week with 6 to 10 hard sets in total for the glutes, counting squats and deadlifts, suits most intermediate lifters. Hip thrusts work well in sets of 8 to 12 reps. Our coaching for [women's personal training](https://syp-fitness.co.uk/personal-training-for-women-archway) often builds around this kind of plan, but the principles are the same for everyone. ## Your action steps 1. Do 3 sets of 15 glute bridges with a two-second squeeze. If they feel easy and you feel them in your glutes, move to the barbell hip thrust. 2. Find your foot position: test three distances and pick the one where you feel your glutes most. 3. Add hip thrusts to one lower body day and Romanian deadlifts to the other, 3 sets each. 4. Log the weight and reps, and add a small amount of weight once you can hit 12 clean reps on every set. ## Frequently asked questions ### Are hip thrusts better than squats for glutes? They're different, not better. Hip thrusts load the glutes hardest with the hips straight, while squats work them through a deep range. Using both gives the most complete glute training. ### Why do I feel hip thrusts in my lower back? Usually you're arching your lower back at the top instead of finishing with your hips. Tuck your chin and pelvis, keep your ribs down and lower the weight until it moves to the glutes. ### How often should I do hip thrusts? Once or twice a week is plenty for most people, as part of a lower body session that also includes squats, hinges and single-leg work. ## Keep going Previous: [Lesson 58: How to Do a Pull-Up: A Plan for Your First Rep](https://syp-fitness.co.uk/post/how-to-do-your-first-pull-up) Next: [Lesson 60: Accessory Exercises: What They're For and How to Choose Them](https://syp-fitness.co.uk/post/accessory-exercises) Lost your place? [See the full course map](https://syp-fitness.co.uk/post/how-to-get-fit-from-scratch). > **Want Artem to coach you through it?** SYP Fitness is a private 1-to-1 personal training studio at 2-4 Navigator Square, Archway, London N19 3UB. 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