Hip Thrusts
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips
- Tipo
- Strength
The hip thrust is a bodyweight glute exercise that primarily targets the gluteus maximus, with the hamstrings assisting as you extend your hips. Performed with your upper back braced on a bench and your hips driving toward the ceiling, it builds hip strength and is an accessible way to train the glutes through a full range of motion with no equipment beyond a bench.
Cómo hacer el Hip Thrusts
- 1Sit on the floor with your upper back resting against the edge of a sturdy bench and your knees bent, feet flat on the floor about hip-width apart.
- 2Position the bench just below your shoulder blades so it supports your upper back as you move.
- 3Brace your core, tuck your chin slightly, and pull your ribs down to keep your spine neutral.
- 4Drive through your heels and squeeze your glutes to lift your hips until your torso and thighs form a straight line.
- 5Hold the top position for a moment, with your shins roughly vertical and your knees over your ankles.
- 6Lower your hips under control back toward the floor without fully resting your weight down.
- 7Complete your reps, then sit back down and step away from the bench.
Consejos de técnica
- Push through your heels rather than your toes to keep tension on the glutes throughout the movement.
- Squeeze your glutes hard at the top and pause for a second to maximize contraction.
- Keep your chin tucked and gaze forward so your neck stays neutral instead of throwing your head back.
- Move at a controlled tempo on the way down rather than dropping your hips, to keep the muscles working.
Errores comunes
- Overextending the lower back at the top instead of finishing with the glutes, which shifts load onto the spine and risks strain.
- Pushing through the toes rather than the heels, which takes tension off the glutes and recruits the quads.
- Not reaching full hip extension, so the glutes never fully contract and you cut the rep short.
- Letting the knees cave inward as you drive up, which reduces glute engagement and stresses the knees.
Preguntas frecuentes
What muscles do hip thrusts work?
Hip thrusts primarily work the gluteus maximus, with the hamstrings assisting as you extend your hips. The bodyweight version trains the glutes through a full range of motion without any added load.
Are hip thrusts good for beginners?
Yes. The bodyweight hip thrust is a great starting point because it teaches you to extend your hips and squeeze your glutes with no equipment beyond a bench, so you can groove the movement before adding load.
How many sets and reps should I do?
For a bodyweight hip thrust, 3 to 4 sets of 12 to 20 reps works well. Since there's no added weight, slightly higher reps with a controlled tempo and a hard squeeze at the top keep the glutes challenged.
Where should I feel hip thrusts?
You should feel the work mainly in your glutes, with some assistance from your hamstrings. If you feel it mostly in your lower back or quads, push through your heels and avoid overextending at the top.
