Hip Thrust

GlutesLegsBarbell

The hip thrust is a barbell exercise for the glutes (legs). In RepFuel you log it as weight × reps, with last session's numbers shown beside every set so you know what to beat.

Hip Thrust illustration

How to progress

  • • Pick a rep range (say 8–12) and a weight you can do with good form.
  • • Add reps each session until every set hits the top of the range, then add the smallest weight jump and start again.
  • • Leave a rep or two in the tank on most sets; stop any set if form breaks down or something hurts.

Similar exercises for the glutes

Hip Thrust MachineGlutes · MachineSmith Machine Hip ThrustGlutes · Smith MachineHip AbductionGlutes · MachineSumo DeadliftGlutes · BarbellCable Glute KickbackGlutes · CableCable Pull-ThroughGlutes · CableCurtsy LungeGlutes · DumbbellGlute BridgeGlutes · Bodyweight

Legs exercises with other equipment

Belt SquatQuads · MachineBox JumpQuads · BodyweightBulgarian Split SquatQuads · DumbbellCalf Press MachineCalves · MachineCossack SquatQuads · BodyweightDonkey Calf RaiseCalves · Machine

Programs with the hip thrust

Upper/Lower

Intermediate · 4 days a week

Glutes & Legs Focus

Beginner · 3 days a week

Log it in RepFuel

RepFuel shows last session's weight × reps beside every set, runs your rest timer and celebrates PRs. Free, works on any phone, no app store needed.

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General fitness information, not medical advice. If you're new to an exercise, learn it with light weight or from a qualified coach.