Hip Thrust

Works GlutesKit Bench, barbell or dumbbell

How to do it

1. Upper back on the bench edge, weight across your hips.
2. Feet flat, about hip-width, shins vertical at the top.
3. Drive your hips up until your body is flat from knees to shoulders.
4. Tuck your chin, squeeze your glutes, then lower under control.

Workouts with hip thrust

41 workouts in the Biohack Tracker library use this exercise, including:

• Lower Lift · EMOM · 20 min · Gain muscle
• Glute Gain · Strength sets · Gain muscle
• Lower Drive · Strength sets · Gain muscle
• Glute Build · Strength sets · Gain muscle
• Core Flow · EMOM · 16 min · Longevity
• Gentle Power · Strength sets · General health
• Lower Cable Build · EMOM · 20 min · Gain muscle
• Leg Machine Sets · Strength sets · Gain muscle

Similar exercises

• Back SquatQuads, glutes, core
• Box JumpsQuads, glutes, calves, power
• Broad JumpsGlutes, quads, hamstrings, power
• Bulgarian Split SquatQuads, glutes
• Burpee Broad JumpsLegs, glutes, shoulders, conditioning
• Cable Glute KickbackGlutes

All 71 exercise how-tos