Train.exerciseLibrary.primaryMuscles

• Gluteus maximus

Secondary muscles

• Hamstrings
• Adductors
• Core muscles

Technique

• Sit on the floor with your upper back against a bench.
• Position the barbell over the hips.
• Place your feet approximately shoulder-width apart.
• Brace your core and keep the chin slightly tucked.
• Drive through the heels and extend the hips upward.
• At the top position, the shoulders, hips and knees should form a straight line.
• Squeeze the glutes briefly at peak contraction.
• Lower the hips under control and repeat.

Common mistakes

• Hyperextending the lower back at the top.
• Pushing through the toes instead of the heels.
• Placing the feet too far forward or too close to the body.
• Using excessive weight with limited range of motion.
• Losing control during the lowering phase.

Special recommendations

• Focus on hip extension rather than lower-back movement.
• Maintain a neutral spine throughout the exercise.
• Use a pad for barbell comfort when necessary.
• Pause briefly at the top for maximum glute activation.
• Prioritize technique before increasing load.

When to use

• Building glute strength.
• Increasing glute muscle mass.
• Improving lower-body power.
• Supporting athletic performance.

Consider modifications if

• Moderate lower-back discomfort worsens during hip extension.
• Moderate hip discomfort limits comfortable range of motion.
• A recent hip or lower-back injury affects bridging mechanics.
• Proper technique cannot be maintained throughout the exercise.

In these situations, consider reducing load, adjusting technique, choosing an alternative exercise, or consulting a qualified professional.

Experience level

• Beginner
• Intermediate
• Advanced

Exercise variations

• Bodyweight Hip Thrust

  Ideal for learning technique and developing basic glute activation.

• Barbell Hip Thrust

  The most common variation for strength and hypertrophy development.

• Single-Leg Hip Thrust

  Improves unilateral strength and helps address side-to-side imbalances.

• Banded Hip Thrust

  Adds resistance around the knees and increases glute medius activation.

• Smith Machine Hip Thrust

  Provides additional stability and is often easier for beginners to set up.