Muscle map Hip Thrust
Muscles worked in hip thrust
The hip thrust is one of the most direct glute exercises: the glutes extend the hips against load, and the hamstrings and quads help stabilise the knees.
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Hip Thrust: primary and secondary muscles
Primary muscles
- Glutes: gluteus maximus, the main hip extensor
Secondary muscles
- Hamstrings: back of the thigh, which extends the hip and bends the knee
- Quads: front of the thigh, which straightens the knee
- Adductors: inner thigh muscles that pull the legs together and help drive out of the hole
- Abductors: outer hip and glute medius, which keep your knees and pelvis stable
Form cues & reel idea
Form cues
- Upper back on the bench edge
- Chin tucked, ribs down
- Shins vertical at the top
Film it for Reels
Side-on at bench height. A back-view map with the glutes highlighted says it all.
Try the muscle map stickerGeneral fitness information, not medical advice. If something hurts, stop and ask a qualified coach or physio.
Hip Thrust: FAQ
What muscles does the hip thrust work?
Hip Thrust mainly works the glutes. The hamstrings, quads, adductors and abductors assist and stabilise.
How do I show the muscles worked in my hip thrust video?
In ZapZoop, add a Muscle Map sticker, tap the glutes in one colour and the helpers in another, then place it on your clip. Side-on at bench height. A back-view map with the glutes highlighted says it all.
Map your hip thrust on video
Highlight the muscles you trained and post it in up to 4K.