Complete guide to perfecting your hip thrust technique
Master the hip thrust with our step-by-step guide. Learn proper form for maximum glute activation. Use Spotwell's AI form analysis to perfect your hip thrust and build stronger glutes.
Track Hip Thrusts with Spotwell →Sit on the ground with your upper back against a bench. Place a barbell or dumbbell across your hips (use a pad for comfort).
Plant your feet flat on the floor, hip-width apart. Your knees should be bent at about 90 degrees.
Your shoulders should be on the bench, and your body should form a straight line from knees to shoulders.
Drive through your heels and squeeze your glutes to lift your hips. Push your hips up until your body forms a straight line from knees to shoulders.
At the top, squeeze your glutes hard and hold for 1-2 seconds. Your thighs should be parallel to the floor.
Control the weight back down, but don't let your glutes fully rest on the ground between reps.
Sets: 3-4
Reps: 10-15
Rest: 90 seconds
The best glute builder. Targets the glutes, hamstrings, and core.
Use Spotwell's AI rep counter and form analysis to perfect this workout. Download now and start tracking.