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How to Do a Hip Thrust?

The article delves into the proper method and technique of doing a hip thrust.

  • 17 Oct 2023
  • 2 min read

The simple yet effective hip thrust has emerged as a powerhouse exercise when sculpting a strong and shapely lower body. Focusing on the glutes, hamstrings and lower back, this exercise is well-liked among individuals passionate about fitness and sports. Whether your goal is to develop a stronger posterior or improve your athletic abilities, acquiring proficiency in hip thrusting is a positive move. This manual will state how to hip thrust with efficiency and proper safety measures.

Steps to do a hip thrust

Here are a few steps to follow on how to do a hip thrust:

  • Prepare your equipment

To get started with the hip thrust exercise, find a robust bench or platform, and get either a barbell or a resistance band. Sit on the ground with your upper back against the bench with your legs bent at 90 degrees. Stand with your feet flat. Lay the barbell or resistance band across your hips.


  • Positioning

Glide the barbell or resistance band onto your hips, allowing it to find a comfortable position. Make sure your feet remain spaced hip-width apart and face forward. This starting position will ensure proper alignment throughout the exercise.


  • Engage your core muscles

Activate your core muscles before initiating the motion. This action will aid in steadying your spine and guarding against excessive strain on your lower back while performing the exercise.


  • Initiate the thrust

Lift your hips up and out of the floor by pressing through your heels. Maintain a straight alignment from your shoulders to your knees when reaching the movement’s peak. Engage your glutes firmly at the top to optimise the engagement of your back muscles.


  • Lower with control

Lower your hips back with control, ensuring your back doesn’t arch excessively. Your glutes should touch the ground lightly before beginning the next repetition.


  • Breathing pattern

Inhale as you lower your hips; exhale as you thrust upwards. Consistent breathing will help you maintain stability and control throughout the movement.


  • Reps and sets

Begin with a weight that challenges you but allows you to perform the exercise regimen with proper form. Aim for 3-4 sets of 8-12 repetitions. As you become more comfortable and strong, you may gradually increase the weight and adjust the sets and reps accordingly.


  • Rest and recovery

Like any other exercise, rest and recovery are crucial for optimal results while doing hip thrusts. Give your glutes and supporting muscles ample time to recover before your next session.


The hip thrust is a versatile and effective exercise that significantly contributes to your lower body strength and aesthetics. By following these steps, you will know how to hip thrust and practise proper form; you can harness the benefits of this exercise while minimising the risk of injury.

Integrating the hip thrust into your fitness journey has the potential to make a significant impact. As you refine your technique, you will set yourself on the course toward more robust glutes, heightened lower body strength, and a boosted sense of assurance in your physical abilities. So, set up your equipment, engage those glutes, and thrust your way to a more powerful you!


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