Straight-Leg Hip Thrust: how to do it right
In short: The straight-leg hip thrust targets the hamstrings in hip extension, with a peak of tension in the shortened position and glutes in support.
How to do it, step by step
- 1Rest your shoulders on a bench, feet far out and legs nearly straight, bar or load across the crease of your hip.
- 2Lock your knees at nearly full extension so the extension comes from the hamstrings, not the quads.
- 3Raise your pelvis by pushing through your heels and pulling with the back of your thighs until shoulders and hips are aligned.
- 4At the top, squeeze your hamstrings and glutes hard for 1 second, without arching your lower back.
- 5Control the return over 2 to 3 seconds, pelvis coming down without fully relaxing.
The mistake to avoid
Don't push with your lower back, it's the hamstrings' job.
Other common mistakes
- Bending your knees during the lift shifts the effort to the glutes and quads: keep your legs straight to isolate the hamstrings.
- Rushing the lockout at the top loses the peak tension: hold the 1-second pause while squeezing the back of your thighs.
- Lumbar hyperextension to gain range: stop the lift at trunk alignment, brace your abs.
- Dropping back in free fall: brake the eccentric over 2 to 3 seconds to keep tension.
Muscles worked
- Main:
- Hamstrings
- Supporting:
- Glutes
Hamstrings (biceps femoris, semitendinosus, semimembranosus): main movers through hip extension, knees nearly straight to isolate them from their knee flexor role. Glute max: powerful co-extensor of the hip. Spinal erectors and adductors stabilize the pelvis.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Lying Leg Curl with Top Pause ›
- Single-Leg Seated Leg Curl ›
- TRX Hamstring Curl ›
- Sliding Towel Leg Curl ›
Frequently asked questions
How do I do this exercise?
Rest your shoulders on a bench, feet far out and legs nearly straight, load across the crease of your hip. Lock your knees at nearly full extension so the extension comes from the hamstrings, not the quads. Push through your heels, raise your pelvis to shoulder-hip alignment, squeeze for 1 second at the top then brake the return.
How high do I go?
Tension peaks at the top, when the hip is in full extension: the last third of the lift is what counts. Rise to shoulder-hip alignment, no more, and above all don't arch your lower back to gain range. The work peaks in the shortened position, not in the stretch.
I don't feel anything, is that normal?
You should feel the back of your thighs, not just your glutes. Keep your legs really straight, crush your heels into the floor and hold a real second of squeeze at the top: it's the quality of the contraction that isolates the hamstrings, not the weight. If you mostly feel your glutes, you're probably bending your knees a bit.
How fast should I do the movement?
Lift firmly but under control, hold 1 second of hard squeeze at the top, then brake the return over 2 to 3 seconds without fully relaxing at the bottom. The pause in contraction isn't decorative: that's where the hamstrings produce the most tension.
How should I breathe?
Breathe in at the bottom, hold your air lightly and brace your abs during the lift to lock the pelvis. Breathe out at the moment of the squeeze at the top or just after the peak. Keep the brace active through the whole return to protect your lower back.