LiftMend › Exercises › Hip thrust
Hip thrust: how to do it
A glute exercise where your back stays supported on a bench. Works: Glutes, with hamstrings helping.
Try: 3 sets of 12
Form cues
- Upper back on a bench, weight across hips.
- Drive through your heels.
- Flat from shoulders to knees, chin tucked.
- Don't arch at the top.
Setup and the most common mistake
Sit on the floor with your upper back against the long side of a bench. Roll the bar or place a dumbbell over your hips, with a pad under it. Feet flat, hip-width.
Common mistake: Arching your lower back at the top. Chin tucked, ribs down, and stop when your hips are level with your knees and shoulders.
If hip thrust hurts
Don't push through sharp pain. These are the swaps LiftMend suggests with a similar movement, easier or kinder first:
General exercise information, not medical advice. If you have pain that is sharp, getting worse, or follows an injury, check with a doctor or physio first.
Follow a plan, not a list
LiftMend builds exercises like this into short sessions that work around a sore back, knee or shoulder. Swap any move that hurts, get timers that run themselves, and ask the AI coach between sets. Free to download.