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
How to program hip thrust
| Goal | Sets | Reps | Tempo | Rest | RPE |
|---|---|---|---|---|---|
| Strength — beginner | 3 | 5-6 reps, 2-sec top squeeze | 2-sec lower, drive through heels | 90 sec | 7 |
| Strength — standard | 4 | 5-6 reps, 3-sec top squeeze | 2-sec lower, hard squeeze | 90 sec - 2 min | 8 |
| Strength — advanced | 4 | 6 reps, 3-sec squeeze, load added | 3-sec lower | 2 min | 8-9 |
| Hypertrophy — beginner | 3 | 8-10 reps | controlled lower, 1-sec squeeze | 60-90 sec | 7 |
| Hypertrophy — standard | 3-4 | 9-12 reps | controlled lower, 1-sec squeeze | 60-90 sec | 8 |
| Hypertrophy — advanced | 4 | 10-12 reps, single-leg or loaded | controlled throughout | 90 sec | 8-9 |
| Endurance — beginner | 2 | 14-18 reps | steady rhythm, full lockout | 45 sec | 6-7 |
| Endurance — standard | 2-3 | 18-27 reps | steady rhythm, full lockout | 30-45 sec | 7 |
| Endurance — advanced | 3 | 24-27 reps | steady rhythm | 30 sec | 8 |
| Beginner on-ramp — week 1-2 | 2 | 6-8 reps | partial height, learn bench position | 90 sec | 5-6 |
| Beginner on-ramp — week 3-4 | 3 | 8-10 reps, 1-sec squeeze | full lockout, chin tucked | 60-90 sec | 6 |
| Deload / technique | 2 | 8-10 easy reps | bodyweight only, smooth pace | 60 sec | 4-5 |
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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