Hip Thrusts for Glutes?

Good choice — hip thrusts are one of the single most effective exercises for building bigger, stronger glutes. In fact, EMG studies consistently show they activate the glute max more than squats and deadlifts when done correctly.

Here’s how to actually make them work (most people do them wrong).

Proper Hip Thrust Setup

You need: a bench/sofa + barbell, dumbbell, or even a heavy backpack.

1. Sit on the floor with your upper back against the bench (not your lower back — shoulder blades area).

2. Roll the weight onto your hips.

3. Feet flat on floor, about shoulder-width apart.

4. Knees bent roughly 90° at the top.

Foot placement rule:

At the top position, your shins should be vertical.

Too far forward = hamstrings take over

Too close = quads take over

The Movement (Most Important Part)

1. Brace your core (like someone is about to punch your stomach)

2. Slightly tuck your pelvis (this is critical)

3. Drive through your heels

4. Lift hips until your body forms a straight line from shoulders → hips → knees

5. Squeeze your glutes HARD for 2 seconds

6. Lower slowly (3 seconds)

The #1 mistake

People arch their lower back and think they’re working glutes — they’re actually working their spine and hip flexors.

Cue:

“Ribs down, tuck pelvis, squeeze butt — not your back.”

Reps & Sets for Growth

Glutes respond best to moderate-heavy weight + controlled reps.

Do this 2–3x per week:

• 4 sets

• 8–12 reps

• 2-second squeeze at top

• 2–3 minutes rest between sets

If you don’t feel a burn in your glutes, it’s form, not weight.

Add This (Huge Difference)

Before hip thrusts, activate your glutes:

Glute activation warm-up (3 minutes):

• 20 bodyweight glute bridges

• 15 banded lateral walks each direction

• 20 frog pumps

Your glutes will fire WAY harder.

Progressive Overload (How You Actually Grow)

Each week:

• Add 5–10 lbs

  
  

  or

• Add 2 reps per set

Glutes grow from tension + overload, not just “feeling the burn.”

Extra Tips Most Trainers Don’t Tell You

• Look forward or chin tucked (don’t look at the ceiling)

• Toes slightly turned outward

• Push knees outward during the lift

• Pause at the top — this is where growth happens

• Slow down the lowering phase

Want Faster Results?

Pair hip thrusts with:

• Romanian deadlifts

• Bulgarian split squats

• Step-ups

That combo is basically the gold standard for glute development.