Paused hip thrust

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How to do it

Hip thrust with pause. 1-2s at full extension. Increases time under tension at peak glute activation.

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

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

Add it to your routine

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

Frequently asked questions

What muscles does Paused hip thrust work?

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

How many sets of Paused 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 Paused 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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