Hip Thrusts
Expert Advice
Focus on a full hip extension at the top of the movement and avoid overextending your lower back to protect your spine.
How-to-do Steps
- Sit on the ground with your shoulder blades against a bench and your feet planted in front of you.
- Drive through your heels, lifting your hips upwards while squeezing your glutes at the top.
- Lower your hips back down to just above the floor and repeat for the desired number of repetitions.
Track Hip Thrusts in FitAI
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Muscles Worked
Hip Thrusts primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Secondary
Hamstrings25%
Quads25%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Hip Thrusts work?
Hip Thrusts primarily targets the Glutes. Secondary muscles involved include Hamstrings, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Hip Thrusts?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Hip Thrusts suitable for beginners?
Yes, Hip Thrusts is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
