Deficit Hip Thrust: how to do it right
In short: The deficit hip thrust is a loaded hip extension that targets the glute max in the lengthened position, thanks to a raised low point that increases the stretch range.
How to do it, step by step
- 1Brace your upper back on a bench, feet flat, and position yourself so your pelvis can drop BELOW the bench line at the bottom.
- 2Bar or load across the crease of your hip, protected by a pad, hands stabilizing.
- 3Let your pelvis lower slowly, 2 to 3 seconds, looking for a full glute stretch without arching your lower back.
- 4Drive back up by pushing the floor away with your heels, lock out at the top by contracting your glutes, without lumbar hyperextension.
- 5Chain reps with no bounce or jerk at the bottom: total control through the whole range.
The mistake to avoid
Don't drop your hips at the bottom. Control the descent.
Other common mistakes
- Bouncing at the bottom to get back up: you lose the stretch stimulus, brake and hold a controlled pause before rising.
- Arching your lower back to gain height at the top: keep your ribs down and drive through your glutes, not your lower back.
- Moving your feet too far back: it shifts the load to the hamstrings, put your heels back under your knees bent at 90 degrees at the top.
- Cutting the range short out of fear of the deficit: that's exactly the point, go down progressively but fully.
Muscles worked
- Main:
- Glutes
- Supporting:
- Hamstrings
The glute max is the prime mover of hip extension. The hamstrings (biceps femoris, semitendinosus, semimembranosus) assist the extension and end up well stretched at the bottom thanks to the deficit. The glute medius stabilizes the pelvis in the frontal plane. The adductors and abs play an anti-tilt bracing role.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Brace your upper back on a bench, feet flat, positioned so your pelvis drops below the bench line at the bottom. Bar or load across the crease of your hip with a pad, hands stabilizing. Lower your pelvis slowly looking for the glute stretch, then push the floor away with your heels to rise and lock out your glutes at the top without arching.
How low do I go?
Lower your pelvis fully, below the bench line, that's the whole point of the deficit. Tension peaks in the low position when the glute is most lengthened. Go for the full range you control, brake for 2 to 3 seconds, and above all no bounce at the bottom.
I don't feel anything, is that normal?
You should feel the glute max pulling at the bottom, in the lengthened position. If you feel nothing, go lighter, slow the descent and hold a small pause at the bottom before rising. Also check your feet: if they're too far back, the load shifts to the hamstrings, bring your heels back under your knees bent at 90 degrees.
How fast should I do the movement?
Brake the descent over 2 to 3 seconds, that's where the glute works in the stretch. Hold a small control pause at the bottom without bouncing, then rise firmly by driving through your glutes. The braking does the job, not the speed of the way up.
How should I breathe?
Breathe in and fill your belly before going down, keep that brace through the whole stretch phase to protect your lower back. Breathe out on the way up, on the glute drive. Never let your belly go slack in the low position, that's where your back is most exposed.