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.
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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.
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.
- One-Handed BackhandA backhand groundstroke struck with a single hand on the grip, driving through the ball with a full extension of the hitting arm.
Movement comparisons
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How this page is maintained
- Content type
- Exercise
- Provenance
- Tier A — evergreen educational
- Verified external sources
- 0
- Content updated
- 2026-07-06
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