How to Do Hip Thrusts at Home

How to do hip thrusts at home using simple gear or none at all, so you can grow stronger glutes and boost your fitness without hitting the gym.

If you’ve ever looked in the mirror and thought, “I wish my butt was just a little stronger, rounder, or lifted,” you’re not alone. Good news? You don’t need fancy gym machines to get there. You just need a little floor space, some patience, and a bit of fire in your glutes.

Yup, I’m talking about hip thrusts. And if you’re wondering how to do hip thrusts at home — properly, without hurting yourself, and in a way that actually builds muscle — I’ve got your back (and your backside 😉).

Let’s break it down.

Why Do Hip Thrusts at All?

First off: hip thrusts are not just for people who live at the gym or want a “booty pump.” This move is one of the best for building glute strength, helping with posture, improving balance, and even reducing back pain. It targets your gluteus maximus (the big one), while also hitting your hamstrings, hips, and core.

And stronger glutes mean better everything — walking, running, squatting, jumping, climbing stairs, or just getting out of bed in the morning.

Win-win-win.

What You’ll Need (Spoiler: Not Much)

To do hip thrusts at home, here’s what helps:

  • A soft surface (like a mat, carpet, or rug)
  • A bench, couch, or sturdy chair
  • Optional: a resistance band, dumbbell, or barbell if you want more challenge

That’s it. You really don’t need anything fancy. I’ve done these with a backpack full of books when I didn’t have weights. (Creative, right?)

How to Do a Basic Hip Thrust at Home

Step-by-step:

  1. Find your setup. Sit on the floor with your upper back resting against your couch or bench. Your knees are bent, feet flat on the floor, about hip-width apart.
  2. Roll down, then press up. Slide your butt toward the floor, then push through your heels to lift your hips up. Your body should form a straight line from your shoulders to your knees at the top.
  3. Squeeze! At the top, hold and squeeze your glutes for 2–3 seconds. (Like, really squeeze. That’s the gold.)
  4. Lower slow. Don’t just drop back down. Lower under control. That’s where strength builds too.
  5. Repeat for 10–15 reps, rest, and do 3–4 sets.

That’s your base move. If you’re just starting out, bodyweight is plenty. Once it feels too easy? You’ll level up.

Variations for All Levels

1. Glute Bridge (Beginner Option)
No bench? No problem. Lay flat on the floor, knees bent, and press your hips up. It’s a smaller range of motion, but still super effective for activation.

2. Resistance Band Hip Thrusts
Loop a mini band just above your knees. This adds tension and helps wake up the side glutes (your glute medius). It also keeps your knees from caving in — bonus!

3. Weighted Hip Thrusts
Grab a dumbbell, kettlebell, heavy book, or loaded backpack. Place it on your hips and hold it there as you thrust. Be sure to keep control — no flopping around.

4. Single-Leg Hip Thrusts
Once you’re strong and stable, try lifting one foot off the ground and doing the move on one leg. Warning: It burns. But that’s the good kind.

Tips to Get the Most Out of It

Here’s where most people go wrong — and how to fix it:

👉 Don’t arch your back. If your ribs are popping up or your back is overextended, you’re losing glute work. Tuck your chin slightly and keep your core tight.

👉 Push through your heels. This cue really helps. It keeps the focus in your glutes instead of your quads or lower back.

👉 Pause at the top. Don’t rush the move. That little squeeze at the top is what builds that muscle. Own it.

👉 Stay consistent. You won’t see (or feel) results after one or two workouts. But after a few weeks of 2–3x per week? Big difference.

Real Talk: What If You Don’t “Feel It”?

That’s super common — especially if you’ve been sitting a lot, or your glutes are sleepy. (Yes, glutes can fall asleep from too much sitting.)

Here’s how to fix that:

  • Do glute activation first. A few reps of donkey kicks, fire hydrants, or banded side steps can wake those muscles up.
  • Slow down. Feel the move. Mind-to-muscle connection is real.
  • Adjust your setup. Sometimes moving your feet closer or further from your body makes a world of difference.

Listen to your body. You’ll know when it clicks.

Bonus: Make It Fun and Fit Your Life

Some days I do hip thrusts while watching Netflix. Other days I blast a hype playlist and go all-in. The best part of working out at home? You get to make it your own.

You can fit them in while the pasta boils, during a break from work, or even as part of your bedtime wind-down (if that’s your thing). There’s no rule here — just progress.

Summary: Your At-Home Hip Thrust Plan

To wrap it all up, here’s how to start doing hip thrusts at home — and stick with it:

  1. Set up with your couch, mat, or chair.
  2. Start with bodyweight and master your form.
  3. Add bands or weights as you get stronger.
  4. Train 2–3 times a week for best results.
  5. Feel the glutes — pause, squeeze, control.
  6. Stay consistent, even if it’s just 5 minutes a day.

Hip thrusts are simple, but powerful. If you stay with them, you’ll feel stronger, move better, and yes — your glutes will thank you.

So go on — grab that couch and get those hips moving. You’ve got this 💪

Want more at-home strength moves? Just ask — I’ve got a bunch up my sleeve.

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