Hip thrust
A loaded hip-extension exercise with your upper back on a bench and a weight across the hips.
Overview
The hip thrust is a loaded version of the bridge that targets the glutes. Your upper back rests against a bench, and a weight — usually a barbell — sits across the hips. You drive your hips upward until your torso is roughly level, then lower under control.
Positioning the upper back on a bench gives a larger range than a floor bridge, which is why the hip thrust is popular for developing the glutes. It is usually introduced after the glute bridge feels comfortable and the setup is understood.
The movement
- 1Sit on the floor with your upper back against the long edge of a bench.
- 2Rest the weight across your hips and plant your feet flat.
- 3Drive through your feet to lift your hips until your torso is level.
- 4Lower your hips back down with control.
Beginner notes
- A pad or towel makes the bar across the hips more comfortable.
- The upper back pivots on the edge of the bench through the movement.
- Usually introduced once the bodyweight glute bridge feels comfortable.
A note on training information
Where it’s used
Sports this relates to:
Weightlifting
A technical strength sport built around lifting a loaded barbell overhead with speed and control.
Running
The most accessible endurance sport — no venue, just shoes and the open road or trail.
Fitness
Strength and general fitness training — the foundation that supports every other sport.
Functional Fitness
Varied, whole-body training built around everyday movement patterns like squatting, lifting and carrying.
Related exercises
Squat
A foundational lower-body movement where you bend at the hips and knees to lower down and stand back up.
Goblet squat
A squat variation where you hold a single weight close to your chest for balance and control.
Jump squat
An explosive squat variation where you spring off the floor at the top of the movement.
Explore across the knowledge base
Follow the threads that connect Hip thrust to the rest of SocialSportHub.
Movement patterns
- AccelerationThe athletic pattern of building speed from a standing or slow start by driving large horizontal forces into the ground to project the body forward.
- HingeA hip-dominant pattern: bend forward at the hips with a flat back, minimal knee bend, then drive the hips tall — powers pulling from the floor and jumping.
- JumpThe plyometric pattern of projecting the body off the ground through explosive triple extension and controlling the landing — the core expression of lower-body power.
- SquatA knee-dominant pattern: bending the hips, knees and ankles to lower and rise while keeping the torso upright — the foundation of lower-body strength.
- LungeA split-stance, single-leg-emphasis pattern: stepping or dropping into a staggered stance and pushing back up to build single-leg strength, balance and stability.
Techniques
- DeadliftA strength exercise that lifts a loaded barbell from the floor to a standing position by extending the hips and knees together.
- Bodyweight SquatA foundational lower-body exercise that lowers the hips by bending the knees and hips, then stands back up, using only body weight.
- PlankA static core exercise that holds the body in a straight line supported on the forearms and toes.
- Badminton ClearAn overhead stroke that sends the shuttlecock high and deep to the opponent's back court, resetting the rally or buying time.
- BackstrokeThe only competitive stroke swum on the back, using alternating overhead arm pulls and a steady flutter kick.
People
- Returning to sportHow to ease back into sport after a break, rebuilding gradually and listening to your body.
- Complete beginnersHow to start sport from scratch with accessible, low-pressure activities and a gentle, gradual approach.
- TeenagersHow sport can fit into a teenager’s life for fitness, friendship, confidence and healthy routines, with supervision.
- Busy professionalsHow time-efficient sport can fit a packed schedule to protect fitness, energy and stress relief.
- Weekend athletesHow to enjoy recreational sport on weekends while staying comfortable and consistent through the week.
Goals
- Lose weightCombine regular, enjoyable movement with balanced habits to work toward a healthier weight in a way that lasts.
- Return to sportEasing back into activity after time away, a long break or a period off through injury.
- Reduce alcoholHow activity and a fuller routine can support cutting back on alcohol — with professional support where needed.
- Sports for beginnersHow to start playing sport from scratch — choosing a first activity and building up gently.
- DisciplineBuild consistency, focus and self-discipline through the routines that sport and training encourage.
Lifestyle
- 30 minutesA half-hour is enough for a proper, well-rounded session across many sports and workouts.
- EveningUsing the evening to be active after work, whether to unwind or fit in a proper session.
- At homeMovement you can do in your living room — from bodyweight strength to yoga — with little or no equipment.
- MorningFitting activity into your morning, from an early run to a gentle stretch, to start the day moving.
- No equipmentActivities and workouts you can do with little or no gear, using mostly your own body.