Strength — Lower BodyintermediateMET 5.5

Hip Thrusts: The Best Glute Exercise

The barbell hip thrust is the single most effective exercise for glute development. It loads the glutes in their shortened position at full hip extension, where they generate maximum force.

GlutesHamstringsCore

Equipment: barbell, bench, barbell pad

Proper Form

Sit on the floor with your upper back resting against a stable bench. Roll a loaded barbell over your legs until it sits in the crease of your hips. Use a bar pad for comfort.

Plant your feet flat on the floor about hip-width apart, with your shins vertical at the top of the movement.

Drive through your heels and squeeze your glutes to lift your hips until your torso is parallel with the floor. Your shins should be vertical and your knees at 90 degrees.

Squeeze your glutes hard at the top for 1-2 seconds. Do not hyperextend your lower back.

Lower your hips back toward the floor with control, stopping just short of the ground before the next rep.

Calories Burned Calculator

Hip Thrusts on GLP-1 Medications

Glute strength is fundamental for posture, hip health, and daily functional movements like climbing stairs and standing from a seated position. During GLP-1-mediated weight loss, glute mass can decrease significantly as the body loses both fat and muscle from this area. Hip thrusts directly target the glutes with heavy loads, providing the strongest possible growth stimulus to preserve this important muscle group. The exercise also strengthens the hip extensors, which are critical for maintaining an active lifestyle during and after weight loss.

Variations

1
Single-leg hip thrust for unilateral glute work
2
Banded hip thrust with a resistance band above the knees
3
Feet-elevated hip thrust for increased range of motion
4
Smith machine hip thrust for easier setup and stability

Why Hip Thrusts Beat Squats for Glutes

While squats are often called a glute exercise, EMG research consistently shows that the glutes are most active during hip thrusts, not squats. The reason is biomechanical: squats load the glutes most at the bottom of the movement where they are stretched, but the tension decreases as you stand up. Hip thrusts load the glutes maximally at full hip extension (the top), where the glutes can generate peak force. This makes hip thrusts the most effective exercise for glute hypertrophy and strength. That said, both exercises should be included in a complete program since they challenge the glutes at different joint angles.

Programming Hip Thrusts

Hip thrusts can be trained heavy and respond well to a variety of rep ranges. For strength, perform 4-5 sets of 5-8 reps with a 2-second squeeze at the top. For hypertrophy, use 3-4 sets of 8-12 reps. For glute endurance and activation, perform higher rep sets of 15-20 reps with lighter weight. Many lifters find that hip thrusts progress quickly in the first few months, with women commonly hip thrusting 200+ pounds and men 300+ pounds within a year of consistent training.

Strength: 4-5 sets x 5-8 reps with heavy barbell
Hypertrophy: 3-4 sets x 8-12 reps with peak squeeze
Activation: 2-3 sets x 15-20 reps before squats or deadlifts

Setting Up Properly

Hip thrust setup can be awkward, which discourages many people from doing them. Position the bench against a wall or rack so it does not slide. Use a thick barbell pad or squat sponge to protect your hips. Roll the bar into position or use a hip thrust platform if your gym has one. Your upper back should rest on the bench at the bottom of your shoulder blades. If the bench is too high, your range of motion will be limited. If it is too low, it will be uncomfortable. A standard 17-18 inch bench height works for most people.

Muscles Worked

GlutesHamstringsCore

Exercise Disclaimer

This content is for informational purposes only and does not replace professional instruction. Consult a qualified trainer or healthcare provider before starting any exercise program. Individual calorie burn varies based on fitness level, intensity, and body composition.

FAQ

Frequently Asked Questions

Most people can hip thrust significantly more than they can squat because the shortened range of motion and mechanical advantage favor heavy loading. Intermediate lifters commonly use 1.5-2x bodyweight for working sets. Start with just the bar to learn the movement, then add weight aggressively since the glutes are capable of handling very heavy loads.

Yes. Multiple EMG studies confirm that hip thrusts produce the highest glute activation of any exercise, including squats, lunges, and deadlifts. Research by Bret Contreras and others demonstrates that hip thrusts produce superior glute hypertrophy when compared to squats over the same training period.

Hip thrusts have a MET value of 5.5, burning approximately 7-8 calories per minute for a 180-pound person. The glutes are the largest muscle in the body, so heavy hip thrusts produce meaningful calorie expenditure. A full session of 4-5 working sets typically burns 50-70 calories.

Yes. Use a single-leg hip thrust with just bodyweight, which is challenging enough for most people. You can also place a heavy dumbbell or kettlebell on your hips. A sturdy couch or chair can substitute for a bench. Band-resisted hip thrusts with a loop band above the knees add significant difficulty without heavy equipment.