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Evidence & Training · Exercise Guides

Hip Thrust: How to Do It and What the Research Shows

How to do a barbell hip thrust step by step, what training studies show about hip thrusts vs squats for glute growth, how to program it, and the bench, bar and pad setup it needs at home.

The hip thrust became popular as a glute exercise because it loads hip extension heavily with the knees bent and the upper back supported on a bench. It produces very high glute muscle activity — and it has also been tested directly against the squat in training studies, which makes it one of the better-researched glute exercises.

This guide explains the technique, what those studies found, how to program the hip thrust alongside squats and hinges, and what you need to do it at home.

Quick answer

Sit with your upper back against a bench, roll a padded barbell over your hips, plant your feet so your shins are vertical at the top, and drive your hips up until your torso and thighs form a straight line, then lower under control.

The hip thrust produces much higher glute activity than the squat [1], but in a randomised trial glute growth was similar after nine weeks of either exercise [2]. Use it alongside squats and hinges, typically for 3–4 sets of 8–12 reps.

At a glance

Movement
Hip extension (bent-knee)
Primary muscles
Gluteus maximus
Also works
Hamstrings, Quadriceps, Adductors
Level
Beginner-friendly
Equipment
Weight Benches, Barbells, Weight Plates

How to do the hip thrust: step by step

  1. 1

    Sit on the floor with your upper back against the long side of a stable bench, with the bottom edge of your shoulder blades at the bench edge.

  2. 2

    Roll a barbell with a thick pad over your legs until it sits in the crease of your hips. Hold it in place with both hands.

  3. 3

    Plant your feet about hip-width apart, close enough that your shins will be roughly vertical at the top.

  4. 4

    Brace, tuck your chin slightly and drive through your heels to lift your hips until your torso and thighs are in a straight line. Squeeze the glutes at the top without arching your lower back.

  5. 5

    Lower your hips under control until they are just above the floor, then repeat.

Hip thrust vs squat: what training studies found

Moderate evidence

In trained women lifting estimated 10-rep maximums, the barbell hip thrust produced significantly higher upper and lower gluteus maximus and biceps femoris activity than the back squat, with similar vastus lateralis activity [1]. The authors noted that training studies were needed to know whether that translated into more growth.

Those studies now exist. In a nine-week randomised trial in untrained adults with set volume equated, glute growth was similar after hip thrust or squat training — estimates modestly favoured the hip thrust but with wide uncertainty — while the squat produced more quadriceps and adductor growth. Deadlift strength improved similarly in both groups [2].

In a 12-week study in well-trained women, back squat training produced greater gluteus maximus and quadriceps thickness gains than hip thrust training [3]. Together, the evidence does not support the idea that hip thrusts are necessary — or superior — for glute growth; they are one effective option.

When the hip thrust makes sense

Limited evidence

The hip thrust loads the glutes heavily with little demand on the lower back or knees, and is easy to learn. That makes it useful for adding glute volume without more squatting or deadlifting, for lifters whose backs or knees limit those exercises, and for people training mainly for glute development.

It is not a replacement for the squat: squats grew the quadriceps and adductors much more [2]. The two work well together.

Sets, reps and placement

Strong evidence

Muscle grows across a wide range of loads when sets are taken close to failure [4]. Most lifters use 8–12 reps on the hip thrust, where the setup stays comfortable and the glutes, not the lower back, limit the set.

Count hip thrust sets towards your weekly glute volume alongside squats, lunges and hinges; more weekly sets produce more growth with diminishing returns [5]. Two to four sets once or twice a week is a reasonable dose.

Variations by equipment

The same movement with what you have at home.

  • Dumbbell hip thrust

    One dumbbell + bench

    Hold a heavy dumbbell on the hips. The easiest home version until you outgrow your heaviest dumbbell.

  • Glute bridge

    Floor + barbell or dumbbell

    The same movement with your back on the floor and a shorter range. Useful with no bench.

  • Single-leg hip thrust

    Bench

    Bodyweight alone becomes challenging; good for training each side separately.

  • Smith machine hip thrust

    Smith machine + bench

    The fixed bar path removes balancing the bar and makes setup quicker.

  • Banded hip thrust

    Resistance band + bench

    The band adds tension at the top. A lightweight option for travel or warm-ups.

Equipment for the hip thrust

Each pick is the top-rated option in our buying guide for that category, scored on the same published criteria.

Common mistakes

  1. 1

    Overextending the lower back at the top

    The hips stop when the torso and thighs form a straight line. Arching further moves the work from the glutes to the lower back.

  2. 2

    Feet too far forward or back

    Too far forward shifts the work to the hamstrings; too close to the bench shifts it to the quadriceps. Aim for vertical shins at the top.

  3. 3

    An unstable bench

    A light bench can slide or tip. Brace it against a wall or rack, or use a heavier bench.

  4. 4

    Assuming it replaces squats

    Squats build the quadriceps and adductors far more [2]. Use the hip thrust as an addition.

Practical takeaway

  1. 1Upper back on the bench, bar padded in the hip crease, shins vertical at the top.
  2. 2Drive up to a straight line from shoulders to knees; do not arch further.
  3. 3Hip thrusts and squats grew the glutes similarly in a randomised trial.
  4. 4Use 3–4 sets of 8–12 reps and count them in your weekly glute volume.
  5. 5A stable bench is the one piece of equipment that matters most.

Conclusion

The hip thrust is an effective, low-skill way to load the glutes hard — but the research does not support the claim that it is uniquely good for glute growth. Squats grew the glutes as well and the legs more.

Use it where it fits: extra glute volume, a back-friendly option, or a focus on glute development. A stable bench, a bar and a pad are all it takes.

References

Every source below was checked against its original record (PubMed or the publisher) before it was cited.

  1. [1]Contreras B, Vigotsky AD, Schoenfeld BJ, Beardsley C, Cronin J. A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises. Journal of Applied Biomechanics. 2015;31(6):452–458. EMG study doi.org/10.1123/jab.2014-0301
  2. [2]Plotkin DL, Rodas MA, Vigotsky AD, et al. Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Frontiers in Physiology. 2023;14:1279170. Randomized training study doi.org/10.3389/fphys.2023.1279170
  3. [3]Barbalho M, Coswig V, Souza D, Serrão JC, Hebling Campos M, Gentil P. Back Squat vs. Hip Thrust Resistance-training Programs in Well-trained Women. International Journal of Sports Medicine. 2020;41(5):306–310. Training study doi.org/10.1055/a-1082-1126
  4. [4]Lopez P, Radaelli R, Taaffe DR, et al. Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis. Medicine & Science in Sports & Exercise. 2021;53(6):1206–1216. Systematic review and network meta-analysis doi.org/10.1249/MSS.0000000000002585
  5. [5]Pelland JC, Remmert JF, Robinson ZP, Hinson SR, Zourdos MC. The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains. Sports Medicine. 2026;56(2):481–505. Systematic review with meta-regressions (67 studies) doi.org/10.1007/s40279-025-02344-w

This guide summarises published research for healthy adults. It is general information, not medical advice — if you have a health condition, injury or take medication, talk to a qualified professional before changing your training, diet or supplements.

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