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EXERCISE GUIDE

Hip Thrust

The Hip Thrust is an intermediate barbell hip-extension exercise that primarily trains the glutes, with the hamstrings assisting. It is useful for training the glutes through loaded hip extension.

Primary muscles
glutes
Secondary muscles
hamstrings
Equipment
barbell
Difficulty
intermediate

TARGET AREA

Muscles worked

Primary muscles

glutes

Secondary muscles

hamstrings

THE MOVEMENT

How to perform

  1. Set the upper back against a bench and position the padded bar securely across the hips.
  2. Plant the feet and brace the ribs down before starting.
  3. Drive through the feet to extend the hips until the glutes are fully shortened.
  4. Lower the bar under control while keeping the feet and bench position stable.

IRONYOU / CORE

Core cues

  • Keep the ribcage down and finish the rep by extending the hips, not arching the lower back.
  • Keep the feet planted and knees tracking consistently.
  • Pause briefly at the top if it helps you keep tension on the glutes.

STAY SHARP

Common mistakes

  • Overextending the lower back at the top.
  • Letting the feet slide or the knees collapse inward.
  • Using a setup that puts the bench or pad too high or low to move comfortably.

YOUR PROGRESS

Your strength

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IRONYOU RANK SYSTEM

Standards

Published reference points from the production IronYou rank system.

IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.

Logged load: total barbell load. Public value: total barbell load.

Hip Thrust Strength Standards — Male

Male

Published estimated 1RM thresholds by bodyweight. Load is recorded as total barbell load.

Hip Thrust estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)Silver IGold ITitanium IIRON
50 kg94 kg124.5 kg155 kg218.6 kg
60 kg102.4 kg135.6 kg168.8 kg238 kg
70 kg109 kg144.3 kg179.7 kg253.3 kg
80 kg114.1 kg151.1 kg188.1 kg265.3 kg
90 kg118.2 kg156.5 kg194.8 kg274.6 kg
100 kg121.3 kg160.7 kg200 kg282 kg
110 kg123.8 kg164 kg204.1 kg287.8 kg
120 kg125.8 kg166.6 kg207.4 kg292.3 kg

Hip Thrust Strength Standards — Female

Female

Published estimated 1RM thresholds by bodyweight. Load is recorded as total barbell load.

Hip Thrust estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)Silver IGold ITitanium IIRON
40 kg54.6 kg72.3 kg90.1 kg127 kg
50 kg71.7 kg94.9 kg118.2 kg166.6 kg
60 kg81.6 kg108 kg134.5 kg189.6 kg
70 kg87.3 kg115.6 kg143.9 kg202.8 kg
80 kg90.6 kg119.9 kg149.3 kg210.5 kg
90 kg92.5 kg122.5 kg152.5 kg214.9 kg
100 kg93.6 kg123.9 kg154.3 kg217.5 kg
  • Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
  • Standards are derived from the production IronYou Rank V1 model.
FULL CALCULATOROpen the full Hip Thrust calculator

KEEP EXPLORING

Variations

  • Related variations: Machine Hip Thrust, Barbell Hip Thrust, and Glute Bridge.
  • Choose the version that matches your equipment, joint comfort, and the movement you can repeat consistently.

EARLY ACCESS

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