Weighted Hip Thrusts
Expert Advice
Drive through your heels and squeeze your glutes at the top of the movement for maximum activation. Avoid overextending your lower back.
How-to-do Steps
- Sit on the ground with a bench behind you and a weight across your hips.
- Lean back against the bench so that your shoulder blades are near the top of it.
- Drive through your heels to lift your hips up, creating a straight line from your knees to your shoulders.
- Squeeze your glutes at the top of the movement.
- Lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Weighted Hip Thrusts primarily targets the Glutes, Hamstrings, Quads, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes80%
Hamstrings10%
Quads10%
Equipment
Weighted
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Weighted Hip Thrusts work?
Weighted Hip Thrusts primarily targets the Glutes, Hamstrings, Quads. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Weighted Hip Thrusts?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Weighted Hip Thrusts suitable for beginners?
Weighted Hip Thrusts is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
