Weighted Hip Thrusts exercise animation (Female)

Weighted Hip Thrusts

Target muscle
—
Equipment
Weighted
Body part
Hips
Type
Strength

Weighted hip thrusts are a strength exercise that targets the hips and glutes by driving the pelvis upward against resistance while your upper back rests on a bench. The loaded position keeps the glutes under tension through a full range of motion, making this one of the most effective movements for building hip strength and posterior chain power.

How to do the Weighted Hip Thrusts

  1. 1Sit on the floor with your upper back against the long edge of a flat bench, knees bent, feet flat on the floor roughly hip-width apart.
  2. 2Roll a barbell (or place a weight plate or dumbbell) across your hips and hold it in place with both hands to prevent it from shifting.
  3. 3Plant your feet so your shins will be roughly vertical at the top of the movement — adjust foot position until this feels natural.
  4. 4Brace your core, then drive through your heels to thrust your hips upward until your torso and thighs form a straight line, parallel to the floor.
  5. 5At the top, squeeze your glutes hard and avoid hyperextending the lower back — your ribs should stay down, not flare.
  6. 6Hold the top position for one count, then lower your hips under control back toward the floor.
  7. 7Stop just short of your hips touching the ground to keep tension on the glutes, then drive straight back up.
  8. 8Complete your reps, then slide the weight off and stand carefully.

Form tips

  • Keep your chin tucked and gaze forward rather than craning your neck up — this helps maintain a neutral spine at the top.
  • Position the bench against a wall or use a non-slip surface so it does not slide away as you push.
  • Place a barbell pad or folded mat under the barbell to cushion the hip bones, especially at heavier loads.
  • Drive the knees outward in line with your toes throughout the movement to keep the hips in a stable, externally-rotated position.

Common mistakes

  • Hyperextending the lower back at the top of the rep instead of achieving a neutral spine, which compresses the lumbar vertebrae and shifts work away from the glutes.
  • Placing feet too far forward, causing the shins to angle back and the quads to take over — the shins should be vertical at the top.
  • Letting the hips drop all the way to the floor between reps, releasing tension on the glutes and turning the set into a series of disconnected movements.
  • Using too much weight before mastering hip extension through the full range, which leads to a shortened, compensated movement pattern.
  • Allowing the knees to cave inward under load, which stresses the knee joint and reduces glute activation.

Frequently asked questions

What muscles do weighted hip thrusts work?

Weighted hip thrusts target the hips and glutes. The movement drives the pelvis into full extension under load, placing the glutes under peak tension at the top of the range — a position that many other lower-body exercises do not reach.

How are weighted hip thrusts different from a glute bridge?

A glute bridge is performed flat on the floor, which limits the range of motion. Hip thrusts use a bench to allow the hips to drop lower, creating a longer stretch and a greater range of motion under load — both of which increase glute stimulus.

How many sets and reps should I do for weighted hip thrusts?

3–4 sets of 8–12 reps works well for strength and hypertrophy. Use a weight that challenges you in the last 2–3 reps while still allowing full hip extension and a controlled descent.

Is it safe to go heavy on hip thrusts?

Yes, when form is dialed in. Use a barbell pad for comfort, ensure the bench is stable, and avoid hyperextending the lower back. Progress load gradually — many lifters can eventually hip thrust more than they can squat.

What is a good alternative to weighted hip thrusts?

Barbell glute bridges (performed on the floor) and cable pull-throughs target the hips in a similar pattern with less setup. Single-leg hip thrusts are also effective for addressing side-to-side imbalances.

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