The Hip Thrust: How to Build Bigger, Stronger Glutes

By Zerxus Team  |  Exercise Guides

The hip thrust has become one of the most important exercises in modern strength training — and for good reason. It is the most direct and effective method of developing the gluteus maximus, the largest muscle in the body. Here is how to do it correctly and why you should.

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Why the Glutes Matter

The gluteus maximus is the most powerful muscle in the body. Strong glutes improve performance in squats, deadlifts, sprinting, and jumping. They protect the lower back and knees by providing hip stability and controlling pelvic position. They counteract the effects of prolonged sitting (anterior pelvic tilt). And for many people, glute development is a key aesthetic goal.

Hip Thrust vs Squats and Deadlifts for Glute Development

Squats and deadlifts do train the glutes — but research by Bret Contreras (the “Glute Guy”) and others consistently shows that hip thrusts produce greater peak glute activation and EMG activity than squats or deadlifts. This is because the hip thrust loads the glutes at their shortened position (full hip extension) — where squats and deadlifts load them at the lengthened position. Both positions are valuable; hip thrusts uniquely target the lockout angle.

Hip Thrust Technique

Setup

Sit on the floor with your upper back against a bench. The bench should be at mid-shoulder-blade height. Place a barbell across your hips with padding for comfort. Plant feet flat on the floor, hip-width, toes slightly out.

The Movement

• Drive through your heels, push hips up until your body forms a straight line from knees to shoulders
• At the top: squeeze your glutes hard, neutral spine — do not hyperextend the lower back
• Hold the peak contraction for 1 second, then lower under control
• Do not let hips touch the floor between reps — maintain tension

Common Hip Thrust Mistakes

• Hyperextending the lower back: The spine should remain neutral at the top — posterior pelvic tilt slightly to engage glutes more
• Driving through the toes: Drive through the heels and mid-foot for maximum glute engagement
• Head position: Keep your chin slightly tucked — looking at the ceiling at the top is correct, not craning your neck
• Feet too close: Feet should be far enough away that your shins are vertical at the top of the movement

Programming the Hip Thrust

3–4 sets of 8–15 reps, 1–2 times per week. The hip thrust responds well to moderate-to-high rep ranges due to the high percentage of type I fibres in the glutes. Apply progressive overload — add weight when all reps are completed. Pair with Romanian deadlifts for complete posterior chain development.

Frequently Asked Questions

How much should I hip thrust?

Most intermediate lifters hip thrust 1.5–2× their bodyweight. Beginners start with bodyweight only until technique is dialled, then a 20kg plate, then progress from there. The hip thrust can handle much heavier loads than most people expect — strength levels here often surprise people.

Do hip thrusts replace squats?

No — they complement them. Squats and hip thrusts train the glutes at different points in the range of motion and develop different aspects of glute strength and function. Use both for complete lower body development.

Can men do hip thrusts?

Absolutely. The hip thrust was not designed as a “glute exercise for women” — it is a performance exercise for anyone who wants more hip power, a stronger deadlift lockout, and a more developed posterior chain. Many strength athletes and powerlifters include them as a core movement.

Zerxus Coaching Team

Certified Strength & Conditioning Coaches

The Zerxus coaching team combines qualified personal trainers, certified strength coaches, and evidence-based sports science to build programmes that actually work. Every article is grounded in peer-reviewed research and practical coaching experience — no fads, no shortcuts.