How to Do a Hip Thrust (Best Glute Builder)
If you want stronger, shapelier glutes, the hip thrust is the single best exercise for the job — it loads the glutes better than almost anything else.
How to do it
- Sit on the floor with your upper back against a bench, a weight (or barbell with a pad) across your hips.
- Feet flat, about shoulder-width, knees bent ~90°.
- Drive through your heels and push your hips up until your body forms a straight line from knees to shoulders.
- Squeeze your glutes hard at the top; chin tucked, ribs down.
- Lower under control and repeat.
Key points
- Squeeze the glutes at the top — that’s the whole point.
- Don’t overarch your lower back — keep ribs down and finish with the glutes, not the spine.
- Start bodyweight (glute bridge) then progress to weighted (glute bridge guide).
- Push through your heels, not your toes.
The hip thrust loads the glutes like nothing else — drive through the heels and squeeze hard at the top, without arching your back.
Quick answers
What does the hip thrust work?
Primarily the glutes, with the hamstrings assisting. It’s the most effective exercise for building glute strength and shape.
Hip thrust vs squat for glutes?
Both are great; squats build overall legs while hip thrusts target the glutes more directly. Do both for the best results.
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