{"id":47663,"date":"2022-11-29T04:25:19","date_gmt":"2022-11-29T04:25:19","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47663"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"what-do-hip-thrusts-work","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/","title":{"rendered":"What Do Hip Thrusts Work On?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#Which_Muscles_Do_Hip_Thrusts_Work\" >Which Muscles Do Hip Thrusts Work?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#Gluteus_Maximus\" >Gluteus Maximus<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#Gluteus_Medius_And_Gluteus_Minimus\" >Gluteus Medius And Gluteus Minimus<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#Hamstrings\" >Hamstrings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#Hip_Flexors\" >Hip Flexors<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#Adductors\" >Adductors<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#Core\" >Core<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#Back\" >Back<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#What_Are_The_Benefits_Of_Hip_Thrusts\" >What Are The Benefits Of Hip Thrusts?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#Build_Size_In_Your_Glutes\" >Build Size In Your Glutes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#Increased_Strength\" >Increased Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#Improved_Power_Speed\" >Improved Power &amp; Speed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#Better_Mobility_Stability\" >Better Mobility &amp; Stability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#Better_Body_Composition\" >Better Body Composition<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#How_To_Do_Hip_Thrusts\" >How To Do Hip Thrusts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#Hip_Thrusts_Variation\" >Hip Thrusts Variation<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#Glute_Bridge\" >Glute Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#Single-Leg_Hip_Thrust\" >Single-Leg Hip Thrust<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#Elevated_Glute_Bridge\" >Elevated Glute Bridge<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#Common_Hip_Thrusts_Mistakes_To_Watch_Out_For\" >Common Hip Thrusts Mistakes To Watch Out For<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Juicy glutes are all the rage right now, and hip thrusts are one of the best exercises to target your butt muscles. Aesthetics aside, building strong glutes can also help with improved mobility and stability throughout your body. <\/span><span style=\"font-weight: 400;\">Hip thrusts are a compound exercise, meaning they involve multiple joints and muscles. They come in many variations, but the basic movement involves a barbell across your hips with your back on the ground.\u00a0<\/span><span style=\"font-weight: 400;\">In this article, we&#8217;ll review the muscles worked, benefits, technique, and variations. At the end, you should have a good understanding of how to use this exercise in your <a href=\"https:\/\/betterme.world\/articles\/hips-vs-waist\/\">workouts<\/a>.\u00a0<\/span><\/p>\n\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Muscles_Do_Hip_Thrusts_Work\"><\/span><strong>Which Muscles Do Hip Thrusts Work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most exercises have two targets: the primary muscles that are doing the work and the secondary muscles that are helping stabilize.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hip thrusts are no <a href=\"https:\/\/betterme.world\/articles\/social-media-and-physical-health\/\">different<\/a>. Primarily they work your glutes and hamstrings, along with the hip flexors. Secondarily, you&#8217;re using your core muscles to stabilize, as well as your back muscles and the adductors in the inner thigh.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In more detail, this exercise recruits:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Gluteus_Maximus\"><\/span><strong>Gluteus Maximus<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a large muscle in your buttocks that does the <a href=\"https:\/\/betterme.world\/articles\/powerlifting-vs-bodybuilding\/\">majority of the work<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you lift the barbell, you&#8217;re using your glutes. In day-to-day activities, this muscle helps you extend and rotate your hips, which is particularly important for everyday activities like walking, running, and jumping (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Gluteus_Maximus\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Gluteus_Medius_And_Gluteus_Minimus\"><\/span><strong>Gluteus Medius And Gluteus Minimus<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Both of these muscles are located on the side of your hip and they help you to stabilize during the hip thrust movement. In day-to-day activities, they help you to control the movement of your hip while standing and walking (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK557509\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK556144\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hamstrings\"><\/span><strong>Hamstrings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are located in the back of your thighs. They work in tandem with the glutes to help you extend your hips and move the barbell up off your body. For everyday activities, they&#8217;re responsible for helping you control the motion of your lower leg while walking (<\/span><a href=\"https:\/\/teachmeanatomy.info\/lower-limb\/muscles\/thigh\/hamstrings\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hip_Flexors\"><\/span><strong>Hip Flexors<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are located in the front of your hips and they help you to lift the barbell off your body. In day-to-day activities, these muscles help you move your leg forward and up while walking (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Hip_Flexors\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Adductors\"><\/span><strong>Adductors<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are located in the inner thighs and help to stabilize the hip thrust movement. In everyday activities, they help you align your legs while walking (<\/span><a href=\"https:\/\/teachmeanatomy.info\/lower-limb\/muscles\/thigh\/medial-compartment\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Core\"><\/span><strong>Core<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is an overall term for the <a href=\"https:\/\/betterme.world\/articles\/glute-bridge-vs-hip-thrust\/\">muscles<\/a> that make up your abdominal wall. During a hip thrust, these muscles help keep you stable as you lift the barbell off your hips. In day-to-day activities, the core muscles help keep our spine in an upright position while we move (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3806175\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Hip_Thrusts_Work_On\"><img decoding=\"async\" class=\"aligncenter wp-image-32602 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1024x576.jpg\" alt=\"hip thrusts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Back\"><\/span><strong>Back<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This includes all the muscles along your spine. During a hip thrust, these muscles help you to stay stable and upright as you move the barbell off your hips. In day-to-day activities, these muscles help you maintain good posture and control the movement of <a href=\"https:\/\/betterme.world\/articles\/side-plank-hip-lifts\/\">your spine<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK537074\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With all these muscles working together, hip thrusts can be a great exercise to target your lower body and core muscles. Now, let&#8217;s talk about the benefits of this exercise.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_Hip_Thrusts\"><\/span><strong>What Are The Benefits Of Hip Thrusts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hip thrusts have a wide range of benefits, including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Build_Size_In_Your_Glutes\"><\/span><strong>Build Size In Your Glutes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most people look to hip thrusts to build size and shape in their glute <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-for-hips\/\">muscles<\/a>. This exercise is great for stimulating growth in the glutes and can help you get the round and shapely look you&#8217;re looking for.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increased_Strength\"><\/span><strong>Increased Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Performing hip thrusts regularly can help to increase your glute strength, which is essential for everyday activities like walking, running, and jumping (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6670060\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This exercise can also help you lift heavier weights during other exercises, such as squats and deadlifts.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Power_Speed\"><\/span><strong>Improved Power &amp; Speed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hip thrusts can help to improve your power and speed, which is important for athletes (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22461461\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). This exercise helps increase the speed at which your muscles can generate force, allowing you to accelerate more quickly and powerfully.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Mobility_Stability\"><\/span><strong>Better Mobility &amp; Stability<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hip thrusts can help <a href=\"https:\/\/betterme.world\/articles\/does-whiskey-make-you-fat\/\">improve your mobility<\/a> and stability, which are important for everyday activities. This exercise helps strengthen the muscles around the hip joint, allowing you to move more freely and with better control.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Body_Composition\"><\/span><strong>Better Body Composition<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As part of a healthy diet and exercise routine, hip thrusts can help you achieve a better body composition. This exercise helps tone the muscles in your lower body, which can help you look leaner and stronger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now that we&#8217;ve discussed the benefits of hip thrusts, let&#8217;s talk about the proper form for this exercise.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Hip_Thrusts_Work_On\"><img decoding=\"async\" class=\"aligncenter wp-image-32603 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3-1024x576.jpg\" alt=\"hip thrusts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Hip_Thrusts\"><\/span><strong>How To Do Hip Thrusts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When performing hip thrusts, it\u2019s important to use proper form and technique to get the most out of this exercise. Follow these steps for <a href=\"https:\/\/betterme.world\/articles\/is-miracle-whip-keto\/\">optimal results<\/a>:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting on the floor with your shoulders and back against a bench.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a barbell across your hips, and make sure it\u2019s centered and secure.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core, and press through your heels as you lift the barbell.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your spine neutral and avoid arching your back as you thrust up.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the barbell back to the starting position, and repeat for desired reps.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">By following these steps, you\u2019ll be able to safely and effectively perform hip thrusts. Now, let\u2019s talk about some variations you can do to make this <a href=\"https:\/\/betterme.world\/articles\/12-simple-exercises-to-slim-the-hips-and-waist\/\">exercise<\/a> more challenging.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hip_Thrusts_Variation\"><\/span><strong>Hip Thrusts Variation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In addition to a barbell, there are a few other tools you can use to make hip thrusts more challenging, such as:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dumbbell: <\/b><span style=\"font-weight: 400;\">Place a dumbbell on your hips instead of a barbell for an added challenge.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance Band: <\/b><span style=\"font-weight: 400;\">Loop a resistance band around your hips for extra resistance.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weighted Plate: <\/b><span style=\"font-weight: 400;\">Hold a weighted plate in your hands for added weight.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Adding weight is just one way to make hip thrusts more challenging. You can also add tempo and reps to increase the difficulty of this <a href=\"https:\/\/betterme.world\/articles\/30-day-exercise-routine-for-ample-hips-and-a-fuller-bum\/\">exercise<\/a>. Or if you don&#8217;t have specific equipment, you can try these variations:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Glute_Bridge\"><\/span><strong>Glute Bridge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">With its roots in yoga, the glute bridge is a great variation of hip thrust.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on your back with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, press through your heels as you lift your hips off the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes at the top, and then slowly lower your hips back to the floor.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Single-Leg_Hip_Thrust\"><\/span><strong>Single-Leg Hip Thrust<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The single-leg hip thrust is another variation that you can try.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting on the floor with your back against a bench.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, extend one leg out in front of you and place your other foot flat on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core, and press through your heel as you lift your hips off the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At the top, squeeze your glutes and pause for a few seconds before slowly lowering back to the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Elevated_Glute_Bridge\"><\/span><strong>Elevated Glute Bridge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The elevated glute bridge is another variation that you can try.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on the floor with your feet elevated on a bench.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, press through your heels as you lift your hips off the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At the top, squeeze your glutes and pause for a few seconds before slowly lowering back to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Hip_Thrusts_Work_On\"><img decoding=\"async\" class=\"aligncenter wp-image-32587 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1024x576.jpg\" alt=\"hip thrusts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Hip_Thrusts_Mistakes_To_Watch_Out_For\"><\/span><strong>Common Hip Thrusts Mistakes To Watch Out For<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although hip thrusts are a relatively safe exercise, there are a few common mistakes you should watch out for that could lead to injury:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Using your toes:<\/b><span style=\"font-weight: 400;\"> Be sure to press through your heels when performing this exercise, instead of pushing off with your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Arching your lower back: <\/b><span style=\"font-weight: 400;\">Make sure to keep your spine neutral at all times. When your ribs are up and your lower back hyperextended you won&#8217;t be working your glutes to their fullest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incorrect foot placement: <\/b><span style=\"font-weight: 400;\">Make sure your feet are firmly planted on the floor or bench, and that they\u2019re positioned at hip-width. It will shift the focus away from your glutes if they are too far forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incomplete range of motion:<\/b><span style=\"font-weight: 400;\"> Make sure to fully extend your hips at the top of every rep, and do not just partially raise them off the ground.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">By avoiding these common mistakes, you\u2019ll be able to perform hip thrusts with good form and maximize the benefits of this exercise.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hip thrusts are an effective exercise for strengthening your glutes, hamstrings, and core muscles. With the variation and tools discussed in this article, you can make this exercise more challenging and add some variety to your workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just be sure to use perfect form when performing hip thrusts and avoid the common mistakes discussed above.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Hip_Thrusts_Work_On\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Juicy glutes are all the rage right now, and hip thrusts are one of the best exercises to target your butt muscles. Aesthetics aside, building strong glutes can also help with improved mobility and stability throughout your body. Hip thrusts are a compound exercise, meaning they involve multiple joints and muscles. They come in many [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":47664,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[117],"class_list":["post-47663","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>What Do Hip Thrusts Work On? - BetterMe<\/title>\n<meta name=\"description\" content=\"What do you need to know about \u2605 HIP THRUSTS? \u27a4 Learn how to do them correctly, variations and benefits, as well as common mistakes to watch out for.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Do Hip Thrusts Work On?\" \/>\n<meta property=\"og:description\" content=\"What do you need to know about \u2605 HIP THRUSTS? \u27a4 Learn how to do them correctly, variations and benefits, as well as common mistakes to watch out for.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1616315170-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/what-do-hip-thrusts-work\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/what-do-hip-thrusts-work\\\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/12844ba28c861dceb46be4e18aac70cd\"},\"headline\":\"What Do Hip Thrusts Work On?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/what-do-hip-thrusts-work\\\/\"},\"wordCount\":1487,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/what-do-hip-thrusts-work\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2022\\\/12\\\/shutterstock_1616315170-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Juicy glutes are all the rage right now, and hip thrusts are one of the best exercises to target your butt muscles. Aesthetics aside, building strong glutes can also help with improved mobility and stability throughout your body. <\\\/span><span style=\\\"font-weight: 400;\\\">Hip thrusts are a compound exercise, meaning they involve multiple joints and muscles. They come in many variations, but the basic movement involves a barbell across your hips with your back on the ground.\u00a0<\\\/span><span style=\\\"font-weight: 400;\\\">In this article, we'll review the muscles worked, benefits, technique, and variations. At the end, you should have a good understanding of how to use this exercise in your <a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/hips-vs-waist\\\/\\\">workouts<\\\/a>.\u00a0<\\\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Which Muscles Do Hip Thrusts Work?<\\\/strong><\\\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Most exercises have two targets: the primary muscles that are doing the work and the secondary muscles that are helping stabilize.\u00a0<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Hip thrusts are no <a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/social-media-and-physical-health\\\/\\\">different<\\\/a>. Primarily they work your glutes and hamstrings, along with the hip flexors. Secondarily, you're using your core muscles to stabilize, as well as your back muscles and the adductors in the inner thigh.<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In more detail, this exercise recruits:<\\\/span>\\r\\n<h3><strong>Gluteus Maximus<\\\/strong><\\\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">This is a large muscle in your buttocks that does the <a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/powerlifting-vs-bodybuilding\\\/\\\">majority of the work<\\\/a>.\u00a0<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">When you lift the barbell, you're using your glutes. In day-to-day activities, this muscle helps you extend and rotate your hips, which is particularly important for everyday activities like walking, running, and jumping (<\\\/spa ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/what-do-hip-thrusts-work\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/what-do-hip-thrusts-work\\\/\",\"name\":\"What Do Hip Thrusts Work On? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/what-do-hip-thrusts-work\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/what-do-hip-thrusts-work\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2022\\\/12\\\/shutterstock_1616315170-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"What do you need to know about \u2605 HIP THRUSTS? \u27a4 Learn how to do them correctly, variations and benefits, as well as common mistakes to watch out for.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/what-do-hip-thrusts-work\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/betterme.world\\\/articles\\\/what-do-hip-thrusts-work\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/what-do-hip-thrusts-work\\\/#primaryimage\",\"url\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2022\\\/12\\\/shutterstock_1616315170-scaled.jpg\",\"contentUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2022\\\/12\\\/shutterstock_1616315170-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/what-do-hip-thrusts-work\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/betterme-fitness\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"What Do Hip Thrusts Work On?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/betterme.world\\\/articles\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2023\\\/07\\\/BetterMe.png\",\"contentUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2023\\\/07\\\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/betterme.health.coaching\",\"https:\\\/\\\/x.com\\\/betterme\",\"https:\\\/\\\/www.instagram.com\\\/betterme\\\/\",\"https:\\\/\\\/www.linkedin.com\\\/company\\\/betterme-apps\",\"https:\\\/\\\/www.pinterest.com\\\/bettermetips\\\/\",\"https:\\\/\\\/www.youtube.com\\\/channel\\\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\\\/\\\/www.tiktok.com\\\/@betterme.health.coaching\",\"https:\\\/\\\/apps.apple.com\\\/app\\\/betterme-health-coaching\\\/id1264546236\",\"https:\\\/\\\/play.google.com\\\/store\\\/apps\\\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\\\/\\\/www.wikidata.org\\\/wiki\\\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/12844ba28c861dceb46be4e18aac70cd\",\"name\":\"ZindzyGracia\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/09\\\/zindzy_gracia-150x150.png7b1fd5012432108ccf664f24f6f7f565\",\"url\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/09\\\/zindzy_gracia-150x150.png\",\"contentUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/09\\\/zindzy_gracia-150x150.png\",\"caption\":\"ZindzyGracia\"},\"description\":\"Zindzy is a freelance writer who specializes in creating web content in the health &amp; wellness niche. The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\\\/\\\/www.linkedin.com\\\/in\\\/zindzygracia58517578\"],\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/author\\\/zindzygracia\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"What Do Hip Thrusts Work On? - BetterMe","description":"What do you need to know about \u2605 HIP THRUSTS? \u27a4 Learn how to do them correctly, variations and benefits, as well as common mistakes to watch out for.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/","og_locale":"en_US","og_type":"article","og_title":"What Do Hip Thrusts Work On?","og_description":"What do you need to know about \u2605 HIP THRUSTS? \u27a4 Learn how to do them correctly, variations and benefits, as well as common mistakes to watch out for.","og_url":"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1616315170-scaled.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/12844ba28c861dceb46be4e18aac70cd"},"headline":"What Do Hip Thrusts Work On?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/"},"wordCount":1487,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1616315170-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Juicy glutes are all the rage right now, and hip thrusts are one of the best exercises to target your butt muscles. Aesthetics aside, building strong glutes can also help with improved mobility and stability throughout your body. <\/span><span style=\"font-weight: 400;\">Hip thrusts are a compound exercise, meaning they involve multiple joints and muscles. They come in many variations, but the basic movement involves a barbell across your hips with your back on the ground.\u00a0<\/span><span style=\"font-weight: 400;\">In this article, we'll review the muscles worked, benefits, technique, and variations. At the end, you should have a good understanding of how to use this exercise in your <a href=\"https:\/\/betterme.world\/articles\/hips-vs-waist\/\">workouts<\/a>.\u00a0<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Which Muscles Do Hip Thrusts Work?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Most exercises have two targets: the primary muscles that are doing the work and the secondary muscles that are helping stabilize.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Hip thrusts are no <a href=\"https:\/\/betterme.world\/articles\/social-media-and-physical-health\/\">different<\/a>. Primarily they work your glutes and hamstrings, along with the hip flexors. Secondarily, you're using your core muscles to stabilize, as well as your back muscles and the adductors in the inner thigh.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In more detail, this exercise recruits:<\/span>\r\n<h3><strong>Gluteus Maximus<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">This is a large muscle in your buttocks that does the <a href=\"https:\/\/betterme.world\/articles\/powerlifting-vs-bodybuilding\/\">majority of the work<\/a>.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">When you lift the barbell, you're using your glutes. In day-to-day activities, this muscle helps you extend and rotate your hips, which is particularly important for everyday activities like walking, running, and jumping (<\/spa ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/","url":"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/","name":"What Do Hip Thrusts Work On? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1616315170-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"What do you need to know about \u2605 HIP THRUSTS? \u27a4 Learn how to do them correctly, variations and benefits, as well as common mistakes to watch out for.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1616315170-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1616315170-scaled.jpg","width":2560,"height":1707},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/what-do-hip-thrusts-work\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"What Do Hip Thrusts Work On?"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/12844ba28c861dceb46be4e18aac70cd","name":"ZindzyGracia","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png7b1fd5012432108ccf664f24f6f7f565","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png","caption":"ZindzyGracia"},"description":"Zindzy is a freelance writer who specializes in creating web content in the health &amp; wellness niche. The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!","sameAs":["https:\/\/www.linkedin.com\/in\/zindzygracia58517578"],"url":"https:\/\/betterme.world\/articles\/author\/zindzygracia\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/47663","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=47663"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/47663\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/47664"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=47663"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=47663"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=47663"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=47663"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}