Hip Thrust
The hip thrust drives the hips upward with the upper back resting on a bench or sofa edge, giving the glutes a longer range to work through than any floor bridge allows. Even unloaded, the elevated setup makes each squeeze harder and more precise. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 sets × 5-6 reps with 3-sec top squeezes (add load when ready) | 90 sec - 2 min |
| Muscle | 3-4 sets × 9-12 reps | 60-90 sec |
| Endurance | 2-3 sets × 18-27 reps | 30-45 sec |
Level — Intermediate
Intermediate — the setup is the skill; vertical shins and a level finish are the two checkpoints.
Proper form — 5 cues
- Set the bench edge across the bottom tips of the shoulder blades.
- Plant the feet so the shins finish vertical at the top of the thrust.
- Tuck the chin and keep the ribs down as the hips rise — eyes toward the knees.
- Lift until the thighs and torso form one level tabletop, and no higher.
- Lower the hips through a full stretch toward the floor between reps.
Breathing: Exhale as you drive the hips to the tabletop, inhale on the way down through the stretch.
The 3 mistakes Maddy corrects most
Common questions
Hip thrust vs glute bridge — is the bench really worth it?
The elevation buys range: the hips travel further below the line of the knees and shoulders, so the glutes work through a longer arc and a deeper stretch each rep. For anyone past the beginner stage of floor bridges, that added range — plus the easy path to adding load later — makes the bench version the natural upgrade.
Is the bodyweight hip thrust enough to grow glutes?
For newer trainees, yes for a while — full range, pauses and slow lowering create real stimulus. Progress eventually demands more: single-leg versions, a backpack or plate across the hips, or band resistance. Treat bodyweight mastery as the technique phase that makes later loading productive and comfortable.
What should I put behind my back at home?
Anything stable at roughly knee height with a firm edge: a sofa seat, a sturdy low bed frame, or a step. It must not slide — wedge it against a wall — and the edge should sit at the bottom of the shoulder blades, not the neck. A cushion over a hard edge saves the back without adding wobble.
Related exercises
Easier: Glute Bridge
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