Hip thrust (Skill)

Bilateral Strength Movement Skill Progression

Hip Thrust

Hip Thrust


  • To improve lower limb strength (gluteals in particular)


Hip thrust start position.

Hip thrust bottom position.

  • Support your upper back on a bench or chair with your arms across your chest

  • Position the feet hip-width apart with the knees at a right angle

  • There should be a straight line between your knees–hips–shoulders

  • Tighten all the muscles in your trunk and breathe in

  • Leading with the hips, lower your bum until it is just above the ground

  • Push through your heels to extend your hips until there is a straight line again between your knees–hips–shoulder

  • Breathe out at the top of the movement


Single hip thrust progression.

  • Hold a weight across your hips (as shown in the figures)

  • Perform a single hip thrust


  • Learning: 3 x 8–12 repetitions (2–3min recovery) with bodyweight only

  • Basic strength: 3 x 5–7 repetitions (2–3min recovery) with a barbell or weight held across the hips