Barbell and bench
The hip thrust loads hip extension hardest at the top, where the glutes are fully shortened. That makes it one of the most glute-focused exercises.
| Muscle | Role | Action |
|---|---|---|
| Gluteus maximus | Primary | Extends and laterally rotates the hip |
| Hamstrings | Secondary | Flex the knee and extend the hip |
| Quadriceps | Secondary | Extends the knee; the rectus femoris also flexes the hip |
| Hip adductors | Secondary | Adduct the hip; the adductor magnus also extends it |
| Gluteus medius | Secondary | Abducts the hip, its front fibres rotate it inward, and it keeps the pelvis level |
Primary muscles are the prime movers; secondary muscles assist or stabilise. The balance shifts with grip, stance, range of motion and technique.