Hip Thrust
Also known as: Barbell Hip Thrust
Muscles worked: Glutes, Hamstrings, Quadriceps, Lower Back
How to do it
- 1
Sit on the ground with your upper back against a bench and your feet flat on the floor.
- 2
Roll a barbell over your hips and position it just above your hip bones.
- 3
Drive through your heels and extend your hips upward, lifting the barbell.
- 4
Pause at the top, then lower your hips back down with control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Hip Thrust FAQ
What muscles does the Hip Thrust work?
The Hip Thrust primarily works the Glutes, Hamstrings, with the Quadriceps, Lower Back assisting.
What are the best sets and reps for the Hip Thrust?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Hip Thrust?
There is no single number: a good Hip Thrust depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Hip Thrust in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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