Hip thrust

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How to do it

Drive hips upward to full extension. Squeeze glutes at top.

Muscles worked

Mainly gluteos. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.

Common mistakes to avoid

• Not locking out the hips at the top with a full glute squeeze, cutting the effective range short.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Sumo goblet squat
• Dumbbell lunge
• Sumo deadlift
• Cable pull-through
• Paused hip thrust

Add it to your routine

FitnessAI can generate a personalized routine that includes Hip thrust based on your level, goal and available days.

Frequently asked questions

What muscles does Hip thrust work?

Hip thrust mainly works the gluteos muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Hip thrust should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for gluteos to your level (about 10–20 sets per muscle per week).

Is Hip thrust good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow gluteos.

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