FormTwin › Exercises › Hip Thrust

What muscles does the Hip Thrust work?

The hip thrust is the most direct glute builder there is — it loads hip extension at the exact point where the glutes work hardest.

Primary muscles worked

Secondary muscles worked

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How to do the Hip Thrust

  1. Sit with your upper back against a bench, bar over your hips.
  2. Plant your feet flat, shins vertical at the top.
  3. Drive through your heels and lift your hips.
  4. Squeeze your glutes hard at the top, ribs down.
  5. Lower under control without overarching your back.

Common mistakes

Variations

Single-leg hip thrustGlute bridgeCable pull-through

Frequently asked questions

What muscles do hip thrusts work?

Hip thrusts primarily target the glutes, with the hamstrings and adductors assisting. Because peak load lands at full hip extension, they train the glutes harder than almost any other exercise.

Are hip thrusts better than squats for glutes?

For pure glute development, hip thrusts often win because the resistance peaks where the glutes are strongest. Squats build the quads and glutes together — using both is ideal.

Why do I feel hip thrusts in my quads or back?

Feeling it in the quads usually means the shins aren't vertical at the top; feeling it in the back means you're overarching. Keep shins vertical and ribs down, and finish by squeezing the glutes.

Related exercises

DeadliftBack SquatBench PressPull-UpPush-Up

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.