ProgreviaPaused hip thrust
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How to do it
Upper back on a bench and bar over the hips, drive up to full extension and hold 1-2s squeezing the glutes with ribs down. Lower under control without fully resting the weight between reps.
Muscles worked
Mainly gluteos. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Hip hinge
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- High (1.3 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Not locking out the hips at the top with a full glute squeeze, cutting the effective range short.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Paused hip thrust compares with other glutes exercises
The catalogue has 16 exercises with glutes as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Paused hip thrust is number 13 (tied with one other).
With that fatigue it is best placed early in the session, while you are fresh, without stacking equally demanding exercises for the same group after it.
With different equipment, the same movement pattern offers 3 alternatives, such as Banded hip thrust, Cable pull-through and Kettlebell swing.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Banded hip thrust | resistance band | Low (0.6 out of 2.2) | Basic |
| Cable pull-through | cable | Moderate (0.9 out of 2.2) | Basic |
| B-stance hip thrust | barbell | High (1.2 out of 2.2) | Needs coaching |
| Hip thrust | barbell | High (1.3 out of 2.2) | Basic |
| Paused hip thrust | barbell | High (1.3 out of 2.2) | Basic |
| Kettlebell swing | kettlebell | High (1.4 out of 2.2) | Needs coaching |
| Sumo deadlift | barbell | Very high (2 out of 2.2) | Needs coaching |
Alternative exercises
More Hip hinge exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Paused hip thrust based on your level, goal and available days.
Build your Glutes workout
Generate a full routine with the emphasis on Glutes and Paused hip thrust among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Paused hip thrust work?
Paused hip thrust mainly works the gluteos muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Paused hip thrust should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for gluteos to your level (about 10–20 sets per muscle per week).
Is Paused hip thrust good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow gluteos.
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