Strength · Hinge · Barbell
Hip Thrust
Hip Thrust is a strength exercise with a barbell that mainly works the glutes, with help from the hamstrings.
How to do it
- Upper back against the bench, bar over the hips
- Feet so the shins are vertical at the top
- Drive the hips up by squeezing the glutes, chin tucked
- Torso level at the top, no arching
In Sets Ahead
Sets Ahead starts you on 3 sets of 8–12 reps with 2:00 rest. When every set reaches 12 reps, the weight goes up 2.5 kg, or 5 lb if you train in pounds.
Warm-up sets are planned from your first work set: the empty bar, then 40, 60 and 80 %.
Muscles worked
Mainly
- Glutes
Also
- Hamstrings
Joints it loads
- Hip some
With an injury here, the app warns you before this exercise.
Log it in Sets Ahead
Sets Ahead works out your next set of hip thrust, and every other lift, from your own numbers.
Test it before releaseSimilar exercises
The same movement, done another way: what the app suggests when you swap.