Hip thrusts

Hip thrusts are another great move to work your glute and hamstring muscles. The motion is like a glute bridge, but you rest your back on a bench or surface and plant your feet firmly on the ground, lifting your hips up in line with your shoulders.

How to do a hip thrust

Sit on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a padded barbell is ideal for comfort. Roll the bar so that it is directly above your hips.
Lean back against the bench so that your shoulder blades are near the top of it. Bend your knees to about 90 degrees and plant your feet flat on the floor.
Drive through your heels, extending your hips vertically. Thrust the barbell up and forward by extending your hips, squeezing your glutes at the top. Your body should form a straight line from your shoulders to your knees.
Hold the top position for a moment, then lower the hips back down to the starting position while controlling the movement.

How to use hip thrusts in your workout

To target muscle endurance: 3-4 sets of 15-20 reps with 30-60 seconds rest.
To target muscle growth: 3-4 sets of 8-12 reps with 60-90 seconds rest.
To target muscle strength: 3-5 sets of 5-8 reps with 2-3 minutes rest.

Hate squats? Here are 4 PT-recommended glute exercises to try instead