Weighted Hip Thrusts exercise animation (Female)

Weighted Hip Thrusts

Target muscle
—
Equipment
Weighted
Body part
Hips
Type
Strength

Weighted hip thrusts are a glute-dominant strength exercise performed with a barbell or plate loaded across the hips. By driving the hips upward from a bench-supported position, you isolate the glutes through a full range of motion and are one of the most effective movements for building hip strength and glute size.

How to do the Weighted Hip Thrusts

  1. 1Sit on the floor with your upper back resting against the long edge of a flat bench, knees bent and feet flat on the floor about hip-width apart.
  2. 2Roll a barbell (or place a weight plate) over your hips, positioning it just below your hip bones. Use a barbell pad or folded towel to cushion the load.
  3. 3Brace your core, tuck your chin slightly, and plant your feet firmly so your shins will be close to vertical at the top of the movement.
  4. 4Drive through your heels and thrust your hips upward until your torso is parallel to the floor and your knees are bent at roughly 90°.
  5. 5Squeeze your glutes hard at the top, keeping your spine neutral — avoid hyperextending your lower back.
  6. 6Lower your hips under control back toward the floor without letting them touch down fully between reps.
  7. 7Complete your reps, then carefully roll the barbell off your hips before standing.

Form tips

  • Position your feet so your shins are vertical when your hips are fully extended — this maximises glute activation and reduces quad involvement.
  • Keep your chin tucked and your gaze slightly downward throughout the movement to maintain a neutral spine and prevent lower-back hyperextension.
  • Pause and squeeze at the top for one count on each rep to ensure the glutes — not momentum — are doing the work.
  • Use a barbell pad or folded mat to protect your hip bones; discomfort from the bar will force you to cut reps short before the glutes are fatigued.
  • Start with a lighter load to dial in foot position and range of motion before adding significant weight.

Common mistakes

  • Hyperextending the lower back at the top, which shifts load off the glutes and compresses the lumbar spine — stop when your torso is parallel to the floor.
  • Placing feet too far forward or too close, causing the shins to angle away from vertical and reducing the mechanical advantage of the glutes.
  • Bouncing the hips off the floor between reps, which uses momentum instead of muscular tension and removes the stretch stimulus at the bottom.
  • Letting the knees cave inward during the drive, which reduces glute engagement and places unwanted stress on the knees — push them out in line with your toes.
  • Using a load so heavy that the hips can't fully extend, which limits glute activation through the top range where it matters most.

Frequently asked questions

What muscles do weighted hip thrusts work?

Weighted hip thrusts primarily target the glutes (gluteus maximus), which are the main hip-extensor muscle group. The movement is specifically designed to load the glutes at full hip extension, where they produce the most force.

How much weight should I use for hip thrusts?

Start light — a barbell with no additional plates or a moderate weight plate — to perfect your setup and foot position. Intermediate lifters commonly work up to bodyweight or more on the bar, but load should never compromise full hip extension or a neutral spine.

Are weighted hip thrusts good for beginners?

Yes, with some caveats. The setup takes practice, so beginners should master the bodyweight or unweighted version first. Once foot position, bench height, and range of motion feel natural, adding a light load is straightforward and the exercise responds well to progressive overload.

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

For strength and hypertrophy, 3–4 sets of 8–12 reps works well for most lifters. Because the glutes recover relatively quickly, you can also include a higher-rep set (15–20) at the end of a session to accumulate additional volume.

What is the difference between hip thrusts and glute bridges?

Both movements target the glutes, but hip thrusts are performed with your upper back elevated on a bench, which increases the range of motion and allows heavier loading. Glute bridges are done lying flat on the floor, making them more accessible but limiting how much weight you can use and the stretch at the bottom of the movement.

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