Unlock Glute Power: 6 Ways to Master the Hip Thrust (Machine & More!)

Updated March 2025

Want to build serious glute strength, power, and sculpted curves? Then you absolutely NEED to get acquainted with the hip thrust! 🔥

This powerhouse exercise isn't just about aesthetics – although, hello, who doesn't want amazing glutes? 😉 Hip thrusts are key to unlocking your athletic potential, improving your overall strength, and boosting your functional fitness.

Think about it: your glutes are your body's powerhouse. They're crucial for everything from sprinting and jumping to squatting heavy and just moving with power and ease in everyday life. Underdeveloped glutes? You're leaving strength, speed, and power on the table!

Good news: hip thrusts are THE exercise to target and transform your glutes. And the even better news? You don't need to be a gym pro or use fancy equipment to get started!

In this guide, we'll explore everything you need to know about hip thrusts, including:

• Why hip thrusts are ESSENTIAL for glute development
• How to set up for perfect hip thrust form
• 6 awesome hip thrust variations you can do with barbells, machines, dumbbells, bands, and even just your bodyweight!

Ready to unlock your glute potential and build a stronger, more powerful you? Let's get thrusting! 💪

Why Hip Thrust? Unlocking the Power of Your Glutes

Before we dive into how to hip thrust, let's talk about why you should make this exercise a staple in your routine. Hip thrusts are more than just a "booty-building" exercise – they offer a HUGE range of benefits:

• Maximize Glute Size and Strength: Hip thrusts directly target your gluteus maximus, medius, and minimus – all parts of your glutes! They are scientifically proven to be incredibly effective for building both size and strength in your glutes.🍑
• Boost Sprint Speed and Acceleration: Powerful glutes are essential for explosive movements like sprinting and accelerating. Hip thrusts directly translate to faster speeds and more powerful athletic performance. 💨
• Increase Squat Power: Strong glutes are crucial for heavy squats. Hip thrusts strengthen the muscles you need to power out of the bottom of a squat and lift heavier weights.🏋️‍♀️
• Improve Overall Body Function: Strong glutes improve posture, stability, and balance, and can help prevent lower back pain and injuries. They play a vital role in everyday movements and overall functional fitness. 🤸‍♀️

Getting Set Up for Hip Thrust Success: The Bench is Key

Proper setup is crucial for effective and safe hip thrusts. The bench is your main piece of equipment for most variations. Here’s how to get it right:

Bench Height is Important: You need a bench that's tall enough to hit around the middle of your back, specifically the bottom of your shoulder blades. A bench height of 13-19 inches typically works well for most people.

Back Position: Sit facing away from the bench. When you lean back, the edge of the bench should rest comfortably against your back, right at or just below your shoulder blades. This point on your back will be your pivot point throughout the exercise.

Pivot, Don't Move: As you perform the hip thrust, your back should pivot around the bench. Avoid sliding your back up and down the bench. Keep your back stable against the bench and focus on hip extension.

American vs. Traditional Style (Bench Height): Some people prefer a slightly lower bench position (American variation) where the bench hits lower on the back, closer to the mid-back. Experiment to see which position feels best and most effectively targets your glutes while minimizing lower back strain. The key is to find your pivot point and maintain it!

6 Ways to Hip Thrust: Variations for Every Level

Ready to start thrusting? Here are 6 awesome hip thrust variations to incorporate into your workouts, from beginner-friendly to advanced strength builders!

1. Barbell Hip Thrust: The King of Glute Builders

The barbell hip thrust is the gold standard for building serious glute strength and size. Using a barbell allows you to load up significant weight and progressively overload your glutes for maximum growth.

What You'll Need:

• Bench
• Barbell (Olympic barbell recommended)
• Weight plates (Olympic plates or similar diameter plates are ideal)

How to do it:

1. Set Up: Position a bench behind you. Sit on the floor with your back against the bench, bottom of your shoulder blades aligned with the bench edge. Roll a loaded barbell over your legs until it rests in the crease of your hips. You can use a barbell pad for comfort.
2. Foot Placement: Bend your knees and plant your feet flat on the floor, hip-width apart, about shoulder-width away from your glutes. Adjust foot placement as needed to find what feels strongest.
3. Grip the Barbell (Optional): You can lightly grip the barbell with your hands to help stabilize it, but your hands are not for lifting. Your hips will do the work!
4. Get Ready to Thrust: Take a deep breath, brace your core (tighten your abs), and tuck your chin slightly.
5. Thrust Upward: Squeeze your glutes powerfully and drive your hips upward, pushing through your heels. Pivot your back around the bench, keeping it stable. Lift until your body forms a straight line from shoulders to knees at the top.
6. Squeeze at the Top: At the peak of the movement, consciously squeeze your glutes as hard as you can for a second or two.
7. Lower with Control: Slowly lower your hips back down to the starting position, maintaining control of the barbell.
8. Repeat: Perform your desired number of repetitions (reps) for your set.

Tips for Barbell Hip Thrusts:

• Plate Size Matters: Olympic plates (or plates with a similar diameter) are recommended because their larger size allows you to roll the barbell into position more easily from the floor. If your plates are too small, you may need assistance to load and position the bar.
• Start with Lighter Weight: Even the Olympic barbell itself (45 lbs) can be a good starting weight for beginners. Focus on mastering form before adding heavy weight.
• Barbell Pad: Use a barbell pad or a rolled-up towel around the barbell to cushion your hips and make the exercise more comfortable, especially with heavier weights.
• Focus on Glutes, Not Lower Back: The movement should be driven by your glutes and hips, not your lower back. Bracing your core and squeezing your glutes at the top helps ensure proper muscle activation and protects your lower back.

2. Machine Hip Thrust: Guided Glute Power

Many gyms now have dedicated hip thrust machines that make setup incredibly easy and provide guided resistance. These machines are fantastic for both beginners and experienced lifters!

What You'll Need:

• Hip Thrust Machine

How to use a Hip Thrust Machine:

1. Get Seated and Position Back: Sit on the seat of the hip thrust machine with your back against the backrest pad, positioning it around your mid-back/lower shoulder blade area – similar to bench setup.
2. Position Padded Bar: Most hip thrust machines have a padded roller bar. Position this padded bar comfortably across your hips/upper thighs, usually by lifting it over your legs while seated or rolling it into position once seated.
3. Foot Placement: Place your feet firmly on the foot platform in front of you, hip-width apart, knees bent at about 90 degrees. Adjust foot position for comfort and optimal glute activation.
4. Adjust Resistance: Select your desired weight using the machine’s weight stack. Start with a weight that allows you to maintain good form for the desired reps.
5. Grip Handles (If Available): Some machines have handles you can grip for stability.
6. Thrust Upward: Engage your core, squeeze your glutes, and push through your heels to extend your hips upward, lifting the padded bar. Maintain your back position against the backrest pad as your pivot point.
7. Squeeze at the Top: At the top, squeeze your glutes tightly. Your body should form a straight line from shoulders to knees.
8. Lower with Control: Slowly lower the weight back down to the starting position, maintaining control.
9. Repeat: Perform your desired reps.

Benefits of Machine Hip Thrusts:

• Easy Setup: Hip thrust machines streamline the setup process, making it quick and easy to get into position and start your set.
• Guided Motion & Stability: The machine provides a stable and guided range of motion, which can be helpful for beginners learning the movement pattern.
• Comfort: The padded roller bar is typically more comfortable than a bare barbell directly on your hips, especially with heavier weight.

3. Smith Machine Hip Thrust: Stability and Controlled Resistance

The Smith machine provides a stable and controlled way to perform hip thrusts with a barbell. The fixed vertical bar path can be beneficial for focusing on glute activation and learning proper form.

What You'll Need:

• Smith Machine
• Bench or Box (slightly lower than a standard bench, or adjustable box is ideal)
• Weight plates (optional, Smith machine bar itself may be sufficient for many)
• Optional: Resistance band (for added glute activation)

How to do Hip Thrusts on a Smith Machine:

1. Position Bench/Box: Place a bench or box under the Smith machine bar. You'll be positioning your upper back on this box, perpendicular to the bar. The box should be positioned so that the bar will rest comfortably across your hips when you are lying back against it.
2. Lie Back on Box: Lie back on the box so the edge hits just below your shoulder blades. Position yourself so the Smith machine bar is directly over your hips when you are in the lying position.
3. Position Feet: Plant your feet flat on the floor, hip-width apart, knees bent at about 90 degrees. Adjust foot placement until it feels stable and you can engage your glutes effectively.
4. Roll Bar onto Hips & Unrack: Carefully roll the Smith machine bar down your body until it rests across the crease of your hips. Reach up and unrack the bar, rotating the hooks to release it from the Smith machine catches.
5. Optional: Add Band: For added resistance and glute activation, place a resistance band around your thighs, just above your knees.
6. Thrust Upward: Engage your core, squeeze your glutes, and push through your heels to thrust your hips upward, lifting the Smith machine bar along its guided path. Pivot your back around the box.
7. Squeeze at the Top: Squeeze your glutes at the peak of the movement.
8. Lower with Control: Slowly lower the bar back down to the starting position, maintaining control.
9. Repeat: Perform your desired reps. Re-rack the bar safely at the end of your set.

Smith Machine Hip Thrust Tips:

• Box Height: A slightly lower box or adjustable box is often preferred for Smith machine hip thrusts compared to barbell hip thrusts on a standard bench, as it can better align you with the Smith machine bar path. Experiment to find the most comfortable and effective box height.
• Padded Bar: Smith machine bars are often padded, which can add comfort. You can still use an additional barbell pad if needed for heavier weights.
• Band for Extra Burn: Adding a resistance band around your thighs during Smith machine hip thrusts can increase glute activation and challenge your hip abductors.

4. Single Leg Hip Thrust: Unilateral Glute Power & Stability

Ready to challenge your balance, stability, and individual leg strength? The single leg hip thrust is an advanced variation that targets each glute individually and intensifies the workout.

What You'll Need:

• Bench
• Optional: Dumbbell or weight plate (for added resistance)

How to do Single Leg Hip Thrusts:

1. Set Up: Position yourself as you would for a regular barbell hip thrust, with your back against the bench.
2. Single Leg Position: Extend one leg straight out in front of you, off the floor. Keep your knees aligned. The other leg will be your working leg, with your foot planted flat on the floor.
3. Optional Weight (Dumbbell or Plate): If using weight, hold a dumbbell across your hips or a weight plate on your lap, stabilizing it with your hands.
4. Get Ready to Thrust: Engage your core and prepare to thrust primarily through the heel of your working leg.
5. Thrust Upward (Single Leg): Squeeze the glute of your grounded leg and push through your heel to lift your hips upward. Maintain your balance and keep your extended leg straight. Thrust until your hips are fully extended and aligned with your torso and thigh of the working leg.
6. Squeeze at the Top: Squeeze your glute at the top.
7. Lower with Control: Slowly lower your hips back down to the starting position, maintaining balance and control.
8. Repeat & Switch Legs: Complete your desired reps on one leg, then switch legs and repeat.

Tips for Single Leg Hip Thrusts:

• Start Bodyweight: Master the single leg hip thrust with bodyweight first before adding any external resistance. Balance and stability are key!
• Controlled Movement: Focus on slow, controlled movements, especially during the lowering phase. This helps maximize muscle engagement and balance.
• Elbows for Support (Beginner Tip): In the beginning, you can keep your elbows lightly resting on the bench for a bit more stability as you learn the movement.
• Targeted Glute Work: Single leg hip thrusts are excellent for addressing muscle imbalances between legs and developing independent glute strength.

5. Dumbbell Hip Thrust: Versatile Weighted Glute Work

Don't have a barbell or hip thrust machine? No problem! Dumbbell hip thrusts are a fantastic alternative that can be easily done at home or in any gym with dumbbells.

What You'll Need:

• Bench
• Dumbbell (choose a weight appropriate for your strength level – start heavier than you might think for glutes!)

How to do Dumbbell Hip Thrusts:

1. Set Up: Position yourself against a bench as you would for a barbell hip thrust.
2. Hold Dumbbell: Hold a dumbbell horizontally across your hips, in the crease of your hips. Grip the dumbbell firmly with both hands to keep it stable. You can use a towel or pad for comfort if needed.
3. Foot Placement: Plant your feet flat on the floor, hip-width apart, knees bent at 90 degrees.
4. Get Ready to Thrust: Brace your core and get ready to lift!
5. Thrust Upward: Squeeze your glutes and push through your heels to thrust your hips upward, lifting the dumbbell with you. Pivot around the bench.
6. Squeeze at the Top: Squeeze your glutes at the top.
7. Lower with Control: Slowly lower your hips back down to the starting position, controlling the dumbbell.
8. Repeat: Perform your reps.

Dumbbell Hip Thrust Tips:

• Go Heavier Than You Think (for Glutes): Your glutes are powerful muscles! Don't be afraid to choose a heavier dumbbell than you might initially expect to use for glute exercises.
• Dumbbell Stability: Focus on keeping the dumbbell stable on your hips throughout the movement. Engage your core to help stabilize.
• Great Home Workout Option: Dumbbell hip thrusts are ideal for home workouts because you only need a bench and a dumbbell, readily accessible equipment for many home gyms.

6. Band Hip Thrust: Resistance Bands for Glute Activation Anywhere

No weights or machines? No problem! Resistance bands are an awesome tool for activating and strengthening your glutes with hip thrusts, anywhere, anytime! Band hip thrusts are perfect for travel workouts, warm-ups, or adding extra glute burn to your routine.

What You'll Need:

• Bench
• Resistance band (loop band recommended, choose a resistance level appropriate for your strength)

How to do Band Hip Thrusts:

1. Set Up: Set up against a bench as you would for other hip thrust variations.
2. Position Band: Loop a resistance band around both legs, placing it just above your knees. The band should provide resistance even at the starting position. Secure the bottom part of the band under your feet or by anchoring it around a stable, low object in front of you to create resistance against your hips as you thrust upwards. You can also hold the ends of the band in your hands, pressing down towards the floor for anchor points if no other anchor is available.
3. Foot Placement: Plant your feet flat on the floor, hip-width apart.
4. Get Ready to Thrust: Engage your core, feel the tension in the band, and prepare to thrust your hips up against the band resistance.
5. Thrust Upward (Against Band Resistance): Squeeze your glutes and push your hips upward, working against the resistance of the band. Focus on feeling your glutes working to extend your hips against the band tension.
6. Squeeze at the Top: Squeeze your glutes at the top, maintaining tension on the band.
7. Lower with Control: Slowly lower your hips back down to the starting position, controlling the resistance of the band. Maintain tension in the band throughout the movement.
8. Repeat: Perform your desired reps.

Band Hip Thrust Tips:

• Band Resistance Level: Start with a lighter resistance band and gradually increase the resistance as you get stronger. You want to feel challenged but still maintain good form for your reps.
• Anchor the Band Securely: Make sure the bottom part of the band is securely anchored so it provides consistent resistance as you thrust. Experiment with different anchor points (under feet, around stable object, hands holding ends down) to find what works best.
• Great for Warm-ups & Activation: Band hip thrusts are excellent for warming up your glutes before heavier lifting or for active recovery and glute activation on off days.
• Travel-Friendly Glute Workout: Resistance bands are super portable, making band hip thrusts ideal for workouts anywhere, anytime!

Final Words: Unleash Your Glute Potential with Hip Thrusts!

You now have 6 awesome ways to hip thrust your way to stronger, more powerful glutes! Whether you prefer barbells, machines, dumbbells, bands, or just bodyweight, there's a hip thrust variation for you.

Don't underestimate the power of your glutes! Making hip thrusts a regular part of your workout routine will unlock incredible benefits – from improved athletic performance and strength gains to sculpted glutes and better overall body function.

Remember the keys to hip thrust success:

• Proper Setup and Form: Focus on correct setup and technique for each variation to maximize glute activation and minimize risk of injury.
• Progressive Overload: Gradually increase the weight, resistance, reps, or sets over time to continually challenge your glutes and drive progress.
• Consistency is Key: Incorporate hip thrusts into your routine 1-2 times per week for optimal glute development.

So, are you ready to unleash your glute power? Pick your favorite hip thrust variation, get set up, and start thrusting your way to a stronger, more powerful you! Your glutes (and your entire body!) will thank you for it! 😉

Want to explore more glute-building exercises and equipment to sculpt your lower body? Check out our glute training guide and strength equipment catalog. Have questions or need personalized workout advice? Contact us – we're here to help you build your best body!