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How to do the Hip Thrust

The Hip Thrust is a compound barbell exercise that mainly works your glutes, with help from your hamstrings. Focus on three things: tuck chin, ribs down; drive through heels; pause with hips fully locked.

GlutesHamstringsBarbell

Setup

  1. 1Upper back on bench edge
  2. 2Padded bar over hips

Three cues

  1. 1Tuck chin, ribs down
  2. 2Drive through heels
  3. 3Pause with hips fully locked

Most common mistake

Arching the lower back

Finish with glutes

In Hindi · हिन्दी में

  1. 1ठुड्डी अंदर, पसलियाँ नीचे
  2. 2एड़ियों से धकेलें
  3. 3कूल्हे पूरे लॉक होने पर रुकें

आम गलती: कमर मुड़े तो, कूल्हों से ख़त्म करें

Alternatives to the Hip Thrust

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Hip Thrust set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.