Skip to content







How to Do Hip Thrusts on a Squat Rack


How to Do Hip Thrusts on a Squat Rack
Table Of Contents

Oh, boy! Get ready for a wild ride because we're about to delve into the magical world of hip thrusts on a squat rack. Now, I know what you're thinking. Hip thrusts? On a squat rack? Well, my friend, prepare to have your mind blown!

Imagine this: you walk into the gym excitedly, ready to conquer the world one thrust at a time. You spot the squat rack, that magnificent behemoth of iron and steel, begging to be used for something other than squats. It's like the forgotten hero, but little do people know, it holds the secret to unleashing your gluteal superpowers!

You confidently approach the squat rack like a hip-thrusting maestro about to conduct a symphony of booty gains. First things first, adjust the height of the barbell. You want it to sit below your waistline, perfectly aligned with your hip crease. Remember, we're aiming for maximum hip-thrusting awesomeness here!

Now, you might be tempted to load up the barbell with an insane amount of weight, thinking you'll impress the masses with your Herculean strength. But hold your horses, my friend! We're not here to break records; we're here to break the internet with our impeccable hip-thrusting form.

So, with a sly grin, you load up a modest amount of weight on the barbell. It's not about the quantity; it's about the quality, right? You position yourself just before the bar, ensuring it aligns perfectly with your hip crease. This is your moment to shine, so take a deep breath and get ready to unleash your inner hip-thrusting diva!

What Are Hip Thrusts?

What Are Hip Thrusts?

The hip thrust, a glute-targeting exercise that has taken the fitness world by storm, epitomizes posterior chain empowerment. It involves thrusting the hips upward while seated on the ground with the upper back supported on a stable surface.

This movement primarily engages the gluteus maximus and recruits the hamstrings and core muscles to create a powerful, booty-building trifecta. Not only does the hip thrust sculpt and strengthen the glutes, but it also aids in enhancing overall athletic performance and improving hip extension.

"Hip thrusts are the king of glute exercises. They're the secret behind sculpting a powerful posterior and unleashing your full athletic potential." - Ronnie Coleman (Bodybuilder)

With its ability to isolate and activate the largest muscle group in the body, the hip thrust has become a go-to exercise for anyone seeking to unlock their gluteal potential and a world of strength and confidence.

Benefits of Using a Squat Rack for Hip Thrusts

@bethcarlinofitness How to set up for hip thrusts🤍 what do you want to see next? #fyp #hipthrusttips #glutes ♬ You Know the Drill - Andy Mineo

The squat rack is not just for squats anymore! Using a squat rack for hip thrusts can take your glute training to the next level. This versatile piece of equipment offers numerous benefits that can enhance the effectiveness and safety of your hip thrusts.

Stability and Proper Form

Using a squat rack for hip thrusts provides a remarkable advantage regarding stability and maintaining proper form throughout the exercise. The squat rack offers a secure and sturdy platform to perform hip thrusts, ensuring you can focus solely on engaging your glutes without worrying about balance or stability issues.

The upper back against the rack establishes a solid foundation, allowing you to drive your hips upward with maximum force. This stability not only enhances the effectiveness of the exercise but also reduces the risk of injury by promoting proper alignment and minimizing unnecessary strain on other muscle groups.

Adjustable Height for Optimal Range of Motion

One of the key benefits of utilizing a squat rack for hip thrusts is the ability to adjust the height of the barbell easily. By setting the barbell at the appropriate height, aligned with your hip crease, you can optimize your range of motion and target the glute muscles more effectively.

This precise alignment ensures that you engage the glutes throughout the entire movement, allowing for a deeper contraction and more significant muscle activation.

Whether you have long legs or a shorter stature, the adjustable height feature of the squat rack enables you to personalize the exercise to your unique body mechanics, maximizing its impact on your glute development.

Regional Barbell

The 1500 lbs. weight capacity bar is made of high-grade steel with a tensile strength of 190,000 psi (a 500 lbs. increase from the DMoose Open Barbell). Regardless of your weight, you can use it for all of your workouts.

Progressive Overload for Strength and Muscle Growth

Progressive overload is a fundamental principle for strength and muscle gains, and a squat rack plays a pivotal role in its implementation during hip thrusts. As you become stronger and more proficient with the exercise, you can gradually increase the weight on the barbell to continuously challenge your glutes.

The squat rack provides a safe and controlled environment to load the barbell with heavier weights, allowing you to progressively increase the resistance and push your glutes to adapt and grow stronger over time. This gradual increase in intensity is essential for ongoing progress and achieving your desired glute-building goals.

Convenient All-In-One Equipment Setup

Using a squat rack for hip thrusts offers the added convenience of having all the necessary equipment in one place. With the barbell and weights easily accessible on the rack, you can streamline your workout and eliminate the need to search for different equipment or adjust various machines.

This efficient setup saves you time and energy and allows you to maintain focus and flow during your hip thrust routine. Whether you're working out in a busy gym or the comfort of your own home, the squat rack provides a centralized location for all your hip-thrusting needs, making your workouts more efficient and enjoyable.

How to Set Up the Squat Rack for Hip Thrusts

Setting up the squat rack for hip thrusts is a straightforward process that ensures optimal positioning and safety during your workout. Here's a step-by-step guide to help you get it right:

Adjust the Barbell Height

Start by setting the barbell at an appropriate height. It should align with your hip crease when seated on the ground. This alignment allows for a good range of motion and engagement of the glute muscles during the hip thrust movement.

Place a Mat or Pad

Place a mat or pad on the barbell to provide cushioning and support for your upper back. This will make the exercise more comfortable and protect your shoulders and upper back from discomfort or pressure.

Regarding exercise, comfort is key, and incorporating the DMoose Yoga Mat into your fitness routine can take your workout experience to a whole new level of comfort. Designed with premium materials and thoughtful construction, this yoga mat offers exceptional cushioning and support for your joints, allowing you to perform exercises quickly and confidently.

The non-slip surface ensures stability, even during intense workouts, while the extra-large size provides ample space for stretching, yoga poses, and floor exercises.

transform your yoga routine!


Position Yourself in Front of the Squat Rack

Stand facing the squat rack, ensuring you are centered in front of the barbell. Take a step back to create enough space to sit down comfortably.

Sit on the Ground With Your Back Against the Barbell

Carefully lower yourself to a seated position, ensuring your upper back is positioned against the barbell. Your shoulder blades should be in contact with the pad or mat, providing support during the exercise.

Adjust Your Feet Placement

Place your feet firmly on the ground, slightly wider than hip-width apart. Your knees should be bent at approximately a 90-degree angle. This position allows for a stable base and optimal drive through the heels during the hip thrust movement.

Prepare for the Lift

Grip the barbell overhand, ensuring your hands are shoulder-width apart. Brace your core, engage your glutes, and prepare to initiate the movement.

With the squat rack adequately set up, you can now confidently and efficiently perform hip thrusts.

Always prioritize proper form, engage your glutes throughout the movement, and start with an appropriate weight load. These setup steps create a safe and effective environment for maximizing hip thrusts and achieving glute-building goals.

Sets and Reps

Hip thrusts are an incredibly versatile exercise that can cater to a wide range of glute-related goals you may have. Whether you aim to grow and sculpt your glutes, improve your deadlift lockout by developing a robust posterior chain, or enhance your endurance, hip thrusts have you covered.

For Strength

When focusing on strength, performing three to five sets of five to eight reps with a challenging weight that allows you to maintain proper form and technique is recommended. While pushing yourself to your one-rep max may not be necessary, you can still load the barbell with enough weight to stimulate strength gains.

enhance strength & increase energy


To Increase Muscle Mass

On the other hand, if your objective is to increase muscle mass, performing three to five sets of eight to twelve reps using a moderate to heavy weight is advised. This rep range targets hypertrophy and promotes muscle growth and development.

For Endurance

Lastly, for those seeking endurance and muscular endurance, incorporating two to three sets of 15-20 reps with a moderate load can effectively challenge your glutes over an extended period, promoting endurance and stamina.

Who Should Incorporate the Hip Thrust Into Their Fitness Routine?

The hip thrust is an excellent glute-focused exercise that offers numerous benefits, making it suitable for individuals with different goals and backgrounds.

Strength and power athletes, such as powerlifters, strongmen, and weightlifters, can significantly benefit from including hip thrusts in their training. These exercises help increase glute growth and provide additional glute strength work, which supports their main competition lifts.


For powerlifters, hip thrusts can supplement heavy hinge movements and improve hip extension, ultimately enhancing deadlifting and squatting performance. Strongmen and strongwomen can utilize hip thrusts as a warm-up or accessory exercise to reinforce the muscles involved in their sport-specific movements.


Weightlifters can also benefit from hip thrusts as a warm-up or assistance exercise to support movements like squats and pull, enhancing hip flexion and extension for their competition lifts.

Fitness Athletes

Functional fitness athletes can incorporate hip thrusts into warm-up routines and accessory segments. The glute activation and strength gained from hip thrusts can improve performance in jumping, running, biking, rowing, and sprinting.

As the hip extension is crucial in athletics, developing strong gluteal muscles and promoting healthy hip extension through hip thrusts can significantly enhance overall performance.

General Population

Even the general population can benefit from incorporating hip thrusts into their fitness regimen. Many people spend much time in sedentary positions, leading to poor posture and weakened glutes. Hip thrusts can help stabilize the spine, strengthen the glutes, and promote healthy hip extension.

Additionally, hip thrusts are an educational tool, helping individuals progress into more complex and compound movements and improving their overall movement patterns like running, jumping, sprinting, and standing up.

The Ultimate Recovery
Tool Foam Roller!


DMoose Squat Rack

DMoose Squat Rack

The DMoose Squat Rack is a powerhouse training tool that can revolutionize your workout routine. With its solid construction and robust design, this squat rack provides the stability and safety needed to perform various exercises, including hip thrusts.

Its adjustable height and customizable settings allow you to find the perfect position and accommodate various body sizes and workout preferences. The squat rack by DMoose is not only effective in terms of providing a sturdy platform for heavy lifts but also in maximizing your overall workout experience.

It offers convenient features like plate storage posts and additional attachments, allowing for efficient organization and expanded exercise options.

Whether a beginner or an experienced lifter, this squat rack delivers the performance and versatility necessary to enhance your strength training regimen. Trust the DMoose Squat Rack for its effectiveness and witness your progress soar to new heights.

Squat Rack

Perfect gym equipment for a full-body workout at home. Adjustable squat rack allows you to perform squats, benching, and similar workouts.


Hip thrusts offer many benefits and can be customized to suit your goals. Whether you aim to grow your glutes, improve strength, increase muscle mass, or enhance endurance, hip thrusts can be tailored to meet your needs. By adjusting the sets and reps, you can focus on different aspects of glute development and target specific adaptations.

Whether you choose heavy loads and lower reps for strength, moderate to heavy weights for muscle mass, or moderate loads for endurance, hip thrusts can be a powerful tool in your glute-building arsenal. Remember to prioritize proper form, gradually progress the weight, and listen to your body's feedback.

With consistency and dedication, incorporating hip thrusts into your fitness routine can lead to impressive glute gains and overall lower body strength. So, embrace the hip thrust and unlock the potential of your glutes like never before. Get ready to strut, squat, and thrust to a more muscular, sculpted backside.

Reading List

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Write a comment

Please note, comments must be approved before they are published

Comment are moderated
  • 6 New Year Resolutions You Should Take for a Healthy Life

    Now that 2022 has almost come to an end, you must be contemplating what you have achieved so far. Do not be dishea...

  • 10 Healthy Tips on How to Stay Fit in College

    Ah, the pressures of college -all-nighters, coffee binges, and hangry snacks. We know how hard it can be to stay o...

  • Carbs 101 — Should I Cut Carbs Completely to Get Shredded?

    If you're here, chances are you're looking to get shredded and are wondering whether cutting carbs completely is t...

  • 7 Nutrition Rules You May Be Breaking Without Realizing as a Beginner

    When it comes to nutrition, it's easy to focus on what you should be doing. Eat your vegetables, drink plenty of w...

  • 5 Best Arm Exercises to Build Muscle

    Building arm muscles is a common goal for most fitness enthusiasts. Not only do more muscular arms look i...

  • 6 Best Leg Exercises That Will Get You in Shape Fast

    Skipping leg day may be tempting but think of it like this; strong legs not only look good but are also essential ...

  • 8 Fast Bodyweight Exercises for Weight Loss
  • Ice Cold Baths for Quick Fat Burn — Fact or Myth?

    History tells us that people from different cultures worldwide have been using ice-cold baths for various health b...

  • The Spectrum of Pain: How Our Unique Brain Signatures Shape Pain Perception

    According to a recent research, each individual possesses a distinctive "pain fingerprint" in their brain. New res...

  • SEAD: A Promising Dietary Approach for Mental Health - Evidence from a European Study

    A recent study published in Molecular Psychiatry investigated the association between the South European Atlantic ...

  • The Ultimate Recovery Tool Foam Roller!

    Start your fitness journey today!

    Take an extra 10% off your order.

    reach out

    Toll Free: (833) 366-6733

    5700 Crooks Road, Troy, Michigan 48098

    *By submitting this form you are signing up to receive our emails and can unsubscribe at any time.

    Related Products to This Article