How to Do the Hip Thrust: Form, Starting Weight, Sets
The Hip Thrust is a barbell exercise that mainly works your glutes. Beginners start with 3 sets of 8–12 reps and add 5 kg once every set hits the target.
Form in 3 steps
- Sit with the bottom of your shoulder blades against a bench and roll a padded bar over your hips.
- Set your feet shoulder-width apart. Breathe out and drive through your heels to lift your hips.
- When your torso is parallel to the floor, squeeze your glutes hard for 1 second, then breathe in and lower slowly.
Common mistakes
- Arching your back at the top: your lower back does the work instead of your glutes. Tuck your chin and keep your ribs down.
- Feet too far or too close: set your feet so your shins are close to vertical at the top.
- Dropping right away from the top: your glutes miss out. Squeeze hard for 1 second at the top.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 40kg |
| 60 kg woman, beginner | 25kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 sets | 4–6 reps | 3 min |
| Build muscle | 4 sets | 6–10 reps | 2 min |
| Lose fat | 3 sets | 10–12 reps | 1 min |
| General health | 3 sets | 8–12 reps | 1 min 30 sec |
When should you add weight?
When every set reaches the top of the rep range, add 5 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
Alternatives
Add the Hip Thrust to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Hip Thrust?
DailyFit starts beginners at about 60% of body weight (65% of that for women). That is about 40 kg for a 70 kg man and 25 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
I only feel the Hip Thrust in the front of my thighs.
If your feet are too close to your butt, your quads take over. Move your feet out a bit and push through your heels. If the bar digs into your hips, use a thicker pad or a towel.
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