How to Do Hip Thrusts at Home (With a Hip Thrust Belt)

Hip thrusts are one of the best exercises for building stronger glutes. The problem at home is loading them: balancing a barbell or a heavy dumbbell on your hips is awkward and often uncomfortable. A hip thrust belt solves that by letting the weight hang from a padded strap across your hips.

What you need

• A sturdy bench, sofa edge or box about knee height
• A dumbbell, kettlebell or weight plate
• A hip thrust belt (optional, but it makes loading much easier)
• A mat or towel for comfort

How to do a hip thrust, step by step

1. Set up. Sit on the floor with your upper back against the edge of the bench, just below your shoulder blades.
2. Load. Put the belt across your hip crease and hang the weight from it, centered between your legs.
3. Plant your feet. Feet flat, about hip-width apart, close enough that your shins are vertical at the top of the movement.
4. Drive up. Push through your heels and squeeze your glutes to lift your hips until your torso is roughly parallel to the floor.
5. Pause and lower. Hold for one second at the top, keep your ribs down, then lower with control.

Sets, reps and progression

A simple starting point is 3 sets of 10 to 12 reps, two or three times a week. When the last two reps of every set feel easy, add weight, add a pause at the top or slow down the lowering phase. Adding a loop band just above your knees makes your glutes work harder to keep your knees from caving in.

Common mistakes

• Arching the lower back instead of extending at the hips. Keep your chin tucked and ribs down.
• Feet too far away, which shifts the work to your hamstrings.
• Rushing the reps. Control the lowering phase and pause at the top.

Build a full glute session at home

Pair hip thrusts with banded lateral walks and cable-style kickbacks using ankle straps. You will find everything for a complete session in our Glutes & Legs collection, and any 2 items get 10% off with Bundle & Save.

Consult a healthcare professional before starting a new exercise program. Stop if you feel pain or dizziness.