If you’re looking to build serious strength and shape in your backside, hip thrusts are an absolute game-changer. What muscles do hip thrusts work: Primarily, hip thrusts target your gluteus maximus (the powerhouse of your butt) and your hamstrings (those muscles running up the back of your thighs). But they don’t stop there! You’ll also feel your quadriceps (front of thighs) helping extend your knees, your adductor muscles (inner thighs) working hard to stabilize your legs, and your entire core – abs and lower back included – firing up to keep you steady.
Muscles Hip Thrusts Worked
- Gluteus Maximus: It’s the primary muscle responsible for powerful hip extension – the core movement of the hip thrust. Want a stronger, more defined backside? This is your main mover.
- Hamstrings: Running right alongside the glutes, your hamstrings are crucial partners in hip extension. As you thrust upwards, you’ll definitely feel these muscles on the back of your thighs working hard, assisting the glutes and contributing significantly to the lift. They provide essential support and power.
- Quadriceps: While the glutes and hams get top billing, don’t ignore the quads! Located front and center on your thighs, your quadriceps activate to help straighten (extend) your knees during the upward phase of the thrust.
- Adductors: Those muscles on your inner thigh? They’re the adductors, and they’re far more than just stabilizers here. During a hip thrust, they actively work to keep your legs stable and aligned, preventing your knees from splaying out.
- Core: Hip thrusts demand serious core engagement. Your abdominal muscles (rectus abdominis, obliques) and deeper core stabilizers (transverse abdominis), along with your lower back muscles, all kick into high gear. To lock down your spine and pelvis, preventing excessive arching or rocking, and ensuring all the force goes straight through your hips. A strong core here is non-negotiable for safety and effectiveness.
How Do You Do A Hip Thrust?
- Set Up: Sit on the floor, upper back against a bench. Place a padded barbell over your hips. Feet flat, hip-width apart, knees bent ~90° (heels positioned so shins are near vertical at the top).
- Brace & Prep: Take a deep breath, brace your core tight (like expecting a light punch). Tuck chin slightly, gaze forward. Ensure your spine is neutral.
- Drive Up: Push hard through your HEELS. Squeeze your glutes fiercely as you lift your hips straight up until your body forms a straight line from shoulders to knees.
- Squeeze Hard: Hold the top position for 1-2 seconds. CRUSH your glutes – this peak contraction is key! Avoid arching your lower back.
- Lower Controlled: Slowly lower your hips back down, stopping just above the floor. Keep tension on glutes/hams. Re-brace and repeat!
Nailing the hip thrust means feeling it where you should – overwhelmingly in your glutes and hamstrings, with support from your quads, adductors, and core. If your lower back is screaming or your quads are taking over, check your form: brace harder, drive through your heels, and squeeze those glutes at the top like your life depends on it. Get this movement right, load it progressively, and I guarantee you’ll see and feel the difference. Now go give those glutes the workout they deserve!
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.