10 Steps To The Perfect Hip Thrust

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By Bret Contreras

The hip thrust is likely the most rapidly rising exercise in terms of popularity in strength & conditioning. It is performed by physique athletes, strength athletes, and sport athletes alike. Hip thrusts can be performed with bodyweight, barbell, or resistance band loading. The barbell hip thrust lends itself well to heavy loads, which is precisely why it’s mandatory to execute the exercise properly and master bodyweight first. Here are ten steps to the perfect hip thrust.

1. Push Through The Heels​

The Benefit:​

Pushing through the heels as opposed to through the balls of your feet shifts muscle activation away from the quadriceps and onto the glutes and hamstrings.

How to:​

Make sure your heels do not rise off the ground. You can choose to maintain flat feet or to raise your toes off the ground via ankle dorsiflexion and holding that position throughout the set.

2. Ensure Vertical Shins At The Top Of The Movement​

The Benefit:​

Having the shins vertical and perpendicular to the ground maximizes glute activation. Setting the feet too close to the buttocks shifts more tension onto the quads, and setting the feet too far away from the buttocks shifts more tension onto the hamstrings.

How to:​

Figure out the proper foot distance so that when you’re at the top of the hip thrust, in the lockout position, your shins are vertical and not angled forward or backward.

3. Keep Knees Out​

The Benefit:​

Keeping the knees out increases gluteal activation and is healthier for the knee joints.

How to:​

Don’t let the knees cave inward throughout the set; keep tension on the glutes so that the femurs track in line with the feet.

4. Achieve Full Hip Extension​

The Benefit:​

Full hip extension is where the glutes achieve their highest level of activation. Failing to reach this range of motion will lead to diminished tension on the glutes.

How to:​

Make sure you use the glutes to push the hips as high as possible during each repetition of the hip thrust. Don’t skimp on ROM just to perform more reps; if you can’t reach full hip extension then end the set.

5. Slightly Posterior Tilt The Pelvis​

The Benefit:​

Posterior pelvic tilt prevents lumbar hyperextension which isn’t ideal for spinal health, in addition to increasing glute activation.

How to:​

As your hips extend and start to reach the top of the movement, think of bringing your pubic bone closer to your ribcage via gluteal contraction.

6. Keep Ribs Down​

The Benefit:​

Keeping the ribs down prevents spinal hyperextension, which can be injurious to the spine over time.

How to:​

Many coaches like the “chest up” cue during squats and deadlifts, but for the hip thrust this cue is the opposite of what you want. During the hip thrust, think “ribs down” so that your ribs stay glued to the pelvis throughout the movement.

7. Maintain Forward Eye Gaze​

The Benefit:​

A forward eye gaze encourages posterior pelvic tilt and prevents anterior pelvic tilt and lumbar hyperextension while simultaneously shifting tension onto the glutes and away from the erectors and hamstrings.

How to:​

Look straight ahead when at the bottom of the hip thrust. As you rise upward, maintain your forward eye gaze which will cause your neck to flex forward during the movement.

8. Make Fists And Dig Arms Into The Bench​

The Benefit:​

Digging the arms into the bench and making fists will increase strength and total body muscular tension through a process known as “irradiation.”

How to:​

When you set up, get tight, squirm into proper position, dig your arms into the bench, and squeeze your fists together forcefully.

9. Breathe Big And Brace Core Prior Before Each Lift​

The Benefit:​

Bracing increases spinal stability, prevents hyperextension of the spine, and allows for better performance.

How to:​

At the bottom of the movement, take a deep breathe and then “lock it down” by tightening the abs, obliques, and diaphragm muscles.

10. Pause At The Top With A Big Glute Squeeze​

The Benefit:​

Pausing for a moment at the top of the hip thrust increases time under tension and ensures proper tempo and control throughout the movement.

How to:​

At the top of each rep, squeeze the glutes and count to one before descending.

How It Looks In Action​

The video below showcases some of these tips and portrays how hip thrusts should look in action, delving into bodyweight and barbell mechanics.

And of course, don’t forget your hip thruster!