FitCi
Hip Thrust is a compound exercise targeting the glutes: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: legs, core. Equipment: barbell, dumbbell, machine, resistance band. Difficulty: beginner, suitable for beginners. It takes 4 steps; the most common mistake is covered in the tip below.
Step-by-step
- Rest your upper back against a bench and bend your knees so your feet are flat on the floor.
- Tuck your chin slightly and brace your core.
- Drive through your heels to push your hips up until your torso and thighs form a straight line.
- Squeeze your glutes hard at the top, then lower under control.
Coaching tip
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Fire Hydrant, Donkey Kick
- Same muscle, different equipment: Cable Pull-Through, Fire Hydrant, Donkey Kick
More glutes exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.