🍑 Hip Thrust Form Guide
Build powerful glutes and strong hips.
SportsReflector AI analyzes your hip thrust form by tracking key body landmarks such as hips, knees, and shoulders. We monitor hip extension angle at the top, ensuring full glute contraction, and knee angle to prevent excessive hamstring involvement. Our metrics include range of motion, peak hip height, and movement speed to optimize your glute activation.
Primary Muscles
Glutes
Equipment
Barbell, Bench/Box, Pad
AI Score Categories
5 metrics tracked
What AI Analyzes in Your Hip Thrust
SportsReflector tracks 5 key metrics to generate your 0–100 form score.
AI Form Score
Every Hip Thrust session gets an overall form score plus category-level scoring for each metric above.
4 Hip Thrust Mistakes AI Catches
These are the most common Hip Thrust form errors — and the ones most likely to cause injury or limit your progress.
Arching the lower back excessively at the top of the movement shifts tension from the glutes to the lumbar spine. This can lead to lower back pain and reduces the effectiveness of the exercise for glute development.
Fix: Maintain a neutral spine throughout the movement. Focus on driving through the heels and contracting the glutes, not pushing the hips so high that the lower back arches. Your ribs should stay down, aligned with your pelvis.
Not achieving full hip extension at the top means the glutes are not fully contracted, limiting muscle activation and strength gains. This often occurs when the range of motion is cut short.
Fix: Drive your hips up until your body forms a straight line from your shoulders to your knees. Squeeze your glutes powerfully at the top, holding for a brief moment to ensure peak contraction. Aim for a hip angle of 180 degrees at the top.
If your feet are placed too far forward, your hamstrings will take over much of the work, reducing glute activation. This can manifest as cramping in the hamstrings rather than a strong glute contraction.
Fix: Adjust your foot placement so that your shins are vertical (perpendicular to the floor) at the top of the movement. This typically means your heels are directly under your knees. Focus on pushing through your heels.
Allowing the weight to drop quickly on the eccentric (lowering) phase reduces time under tension and the muscle-building stimulus. It also increases the risk of injury due to uncontrolled movement.
Fix: Control the eccentric phase, taking 2-3 seconds to lower the hips back to the starting position. Maintain glute tension throughout the entire movement, resisting the urge to let gravity do all the work.
Muscles Worked
Get Your Hip Thrust Form Score
Record your Hip Thrust on your iPhone and get an instant 0–100 AI form score with specific corrections for every mistake above.
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