How to Do a Perfect Hip Thrust (Form, Cues & Common Mistakes)
The hip thrust is one of the most effective exercises for building strong, well-shaped glutes. But it’s also one of the most commonly butchered ones, and when the form is off, you lose tension, lose power, and sometimes feel it everywhere except your glutes.
This guide breaks down exactly how to perform a clean, powerful hip thrust, along with easy cues, common mistakes, and simple fixes.
Why the Hip Thrust Works
The hip thrust targets:
the gluteus maximus (main driver of hip extension)
the upper glutes (when positioned correctly)
hamstrings (slightly)
core stabilizers
Because it loads the glutes in their shortened position, it complements other glute builders like RDLs and Bulgarian split squats, which target the lengthened range.
Hip thrusts = shape + power.
RDLs/BSS = stretch + strength.
Together, they’re unbeatable.
Step-by-Step Hip Thrust Setup
Bench Height
Use a bench around knee height.
Too high → you overextend.
Too low → you can’t get into a strong top position.
Cue: Your torso should be roughly parallel to the floor at the top.
Foot Placement
Your shins should be vertical at the top of the thrust.
Feet too far → hamstrings take over
Feet too close → quads dominate
Cue: When you hit the top, your knees should be at ~90°, not pushed forward or behind.
Upper Back Placement
Rest the bottom of your shoulder blades on the edge of the bench.
Too high on the bench → awkward and unstable
Too low → too much neck crunching
Cue: You should feel like you’re “hinging” over the bench, not sliding down it.
Pelvis & Ribs
This is where most people lose tension.
Keep ribs down
Keep pelvis slightly tucked
Avoid arching your lower back
Cue: Imagine zipping your ribs toward your hips.
The Movement
On the way down (eccentric):
Drop straight down
Keep your torso rigid
Maintain tension in the glutes
This is the mistake most people make:
They “swing” down, sending their weight in an arc path.
On the way up (concentric):
Drive through your heels
Lift your hips until your body is straight from shoulders to knees
Pause for a strong 1-second glute squeeze
Cue: Think “push the floor away.”
Common Mistakes & Fixes
1. Swinging Down Instead of Controlled Descent
This leads to:
lower back discomfort
loss of tension
unstable lockout
Fix: Drop straight down like an elevator, not like on a slide.
2. Overextending the Lower Back
Looks like:
ribs flaring
arching to reach “higher” than necessary
Fix: Keep ribs tucked. The highest position isn’t always the strongest.
3. Wrong Foot Distance
Symptoms:
feeling the hamstrings too much
quads burning instead of glutes
Fix: Adjust until shins are vertical at the top.
4. Bench Too High or Too Low
If the bench doesn’t match your body, you’ll struggle with:
discomfort
poor glute contraction
instability
Fix: Aim for knee-height. Add padding or elevate the bench if needed.
5. Not Pausing at the Top
Rushing leads to:
momentum
less muscle activation
sloppy reps
Fix: Pause for a 1-second squeeze. Quality > speed.
How to Actually Feel Your Glutes in Hip Thrusts
If you struggle to “feel” the movement in your glutes:
Slightly abduct your knees (push them out)
Keep a neutral neck (don’t tuck the chin too much)
Warm up with 5-10 banded hip thrusts or glute bridges
Slow the eccentric to 3 seconds
Try a small hip tuck at the top
Often it’s awareness.
Variations You Can Add
To keep things interesting and progressive:
Barbell Hip Thrust (strength focus)
Single-Leg Hip Thrust (stability + unilateral strength)
Dumbbell Hip Thrust (home-friendly)
Feet-Elevated Hip Thrust (more stretch)
Kas Glute Bridge (top-range tension)
These all build glutes, but each hits slightly differently.
Programming Tips
For glute growth:
6-12 reps
2-4 sets
1-2 RIR (reps in reserve)
Slow, controlled eccentrics
Progressive overload (more reps, more weight, or slower control over time)
For beginners:
Master the form before loading
Start with bodyweight → dumbbell → barbell
Remember
Hip thrusts are one of the most beginner-friendly and glute-effective exercises you can do - as long as you set them up right. With the cues above, you’ll feel the glutes working immediately, and every rep will be more effective.
