Hip Thrust
Trains the glutes. No equipment needed. One of our free programs uses it, across 8 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Hip Thrust
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×10–20the shape they run most (8 sessions)
1:30typical rest between sets
1open the session with it
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Strong Curves (Beginner) | Workout A — Phase 2, Workout C — Phase 2 | 3×10–20 | Fixed weights |
See it in action
Watch the Hip Thrust progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Hip Thrust trains
Technique
How to do the Hip Thrust
- Sit on the ground with your upper back resting against a bench and your knees bent, feet flat on the floor and shoulder-width apart. Cross your arms over your chest.
- Engage your core and press through your heels to lift your hips upward until your body forms a straight line from your shoulders to your knees.
- Squeeze your glutes at the top of the movement, keeping your chin tucked slightly and your ribs down.
- Slowly lower your hips back down to the ground under control. Repeat the movement for the desired number of repetitions.
Form cues
Getting it right
- Press through your heels, not your toes, to better target the glutes.
- Exhale as you lift your hips and inhale as you lower them.
- Pause and squeeze your glutes at the top for 1–2 seconds to maximize activation.
Substitutes
Swap Hip Thrust for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Hip Thrust for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.