Hip Thrust / Loaded Bridge primarily works the glutes. It is categorized as a hinge movement and uses Dumbbell, Barbell and rack, and Bench, box, or chair.
- Primary muscles
- glutes
- Equipment
- Dumbbell, Barbell and rack, and Bench, box, or chair
- Movement pattern
- hinge
- Catalog difficulty
- 2 of 5
How to do Hip Thrust / Loaded Bridge
- Shoulders on bench, weight on hips
- Full squeeze, chin tucked
Common mistakes
- Hyperextending at the top
Muscles worked
The primary catalog target is glutes. Exercise feel varies with setup, range of motion, and individual anatomy.
Easier and harder options
Easier option: Glute Bridge
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Glute Bridge · Romanian Deadlift · Kettlebell Deadlift · Cable Pull-Through · Kettlebell Swing · Rack Pull
Put Hip Thrust / Loaded Bridge into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.