Hip Thrust: How-to, Benefits & Variations
The hip thrust maximizes glute activation better than squats or deadlifts. Back on bench, barbell on hips, drive hips up to full extension.
Hip Thrust: How-to, Benefits & Variations
Back against a bench, feet flat on the floor, barbell across your hips. Drive your hips to the ceiling until your body forms a straight line from knees to shoulders. The hip thrust is the single best exercise for building glute strength, and the research backs it up: higher glute activation than squats, deadlifts, or lunges. If your glutes have gone dormant from sitting all day, this is the exercise that wakes them up and keeps them firing.
Boxing Full Body Burn 5
Danielle Harrison
How to Do Hip Thrust
Set up in the starting position for hip thrust. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Sophie Jones cues: "Pushing the air out of the tummy so we can get that nice, deep core contraction."
Complete the full range of motion. "Just 'cause we're at the end, don't get lazy. Keep that core nice and strong."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Sophie Jones adds: "Imagine you're trying to push all the air out the tummy... nice and snatched."
Muscles Worked
Primary
Glutes
Primary mover during the hip thrust.
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The hip thrust directly supports this by targeting Glutes.
Coach's Tips
"Pushing the air out of the tummy so we can get that nice, deep core contraction." - Sophie Jones
Sophie Jones
"Just 'cause we're at the end, don't get lazy. Keep that core nice and strong." - Sophie Jones
Sophie Jones
"Imagine you're trying to push all the air out the tummy... nice and snatched." - Sophie Jones
Sophie Jones
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The hip thrust loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Hip Thrusts with Hold (Round 1)
mediumBodyweight Hip Thrusts
lowBenefits
Builds glutes strength
The hip thrust targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The hip thrust directly addresses this.
Requires minimal equipment
No equipment needed. You can do the hip thrust at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the hip thrust with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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