Complete Guide to Hip Thrust

If you are a person who loves to play sports, there is a little known exercise to train your buttocks, achieving greater definition and strength, thanks to muscle activation.

Knowing more about this exercise will help you to include it in your training, practice it correctly and avoid the most common mistakes.

What is hip thrust?

The exercise hip thrust, which can be translated as thrust of hip in Spanish, it is about raising the hip, focusing the effort on the back of the leg, activating the muscles of the buttocks and making them stronger and more defined.

In addition, with the exercise you work the quadriceps and the hamstrings, maintaining a good posture to raise the back thanks to the muscles of the central area or core.

How does this work?

You will need a bench to support yourself lying down and a bar to drop the weight on the hips, although you can use elastic bands or a specific machine, and enough strength to raise the bar.

With the movement of raising the bar in this position, you will already be performing the exercise. Even if you don't have a bar, you can use your own weight, although it is best to add more as you learn the technique so that the work on the buttocks is more effective.

Types of hip thrust exercises

There are technical variants of the exercise that you can apply in training so as not to make them so repetitive.


It is a variant where you will perform an intentional force in the pushing movement, in which you must bring the heels closer to the gluteus in the range of movement.


It requires placing your feet further apart and making a voluntary effort to externally rotate your feet, as if you were turning them out.

feet away

It is the last variant of the technique, for which you must place your feet on the ground, further away from the bench, thus achieving greater knee extension during the pushing movement.


Here are some videos that will help you practice the technique in different ways.

Is it good for the buttocks?

The exercise is an excellent alternative to squats, it is able to improve the development of the buttocks, which benefits the speed and general strength to complete other exercises.

With your buttocks more developed, the risk of injury decreases, thanks to the fact that you will achieve better movement and resistance. In addition, the appearance of the buttocks is more attractive by achieving a good definition.

How many times to do it a week?

To obtain better results, you should do the exercise in 3 series, of about 8 or 12 repetitions, with the highest intensity and following the technique to the letter. Then you can complete the training with another two or three exercises for buttocks to improve results.

In general, it is recommended to do the exercise two or three times a week, without doing as many repetitions and resting enough time.

typical errors

There are several common mistakes when practicing this exercise to avoid if you are a beginner, otherwise you will not take advantage of the benefits it brings to your buttocks, such as misplacing the back on the bench, pulling with too much or too little weight, misplacing the bar, or leaving the feet too far from the buttocks.

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