How Many Calories Do Hip Thrusts Burn 2024? Surprising Insights

Elevate your glute workouts and learn about the calorie-torching power of this popular exercise. “How Many Calories Do Hip Thrusts Burn? Surprising Insights” provides a new perspective on strengthening and toning.

How Many Calories Do Hip Thrusts Burn?

Why Hip Thrusts?

Hip thrusts are more than just a glute exercise; they’re a boon to your fitness regime. Their ability to isolate and engage the gluteus maximus makes them an exciting addition that can be more impactful for glute development than many other movements.

Moreover, hip thrusts improve your performance in other compound exercises and athletic movements, helping you leap, sprint, and lift more efficiently.

Muscles Targeted by Hip Thrusts

While hip thrusts primarily cause the glutes to fire up, they also summon the strength of your hamstrings and adductor muscles. Here’s the muscle roster you’ll be training:

  • Gluteus Maximus: The star player, powerfully extending the hip.
  • Hamstrings: Assisting in hip extension and stability.
  • Adductors: Working to maintain your leg alignment.
  • Core muscles: Engaged throughout to keep your spine neutral and stable.

Comparing Hip Thrusts and Squats

Hip thrusts and squats are essential elements of a comprehensive strength training program. Squats are a multi-joint, compound exercise that recruits the lower body and core with a focus on the quadriceps.

In contrast, hip thrusts place more direct emphasis on the glutes and hamstrings, with less load on the quadriceps. This makes hip thrusts particularly beneficial for individuals aiming to bolster glute strength and size.

Executing the Perfect Hip Thrust

Ideal Form and Technique

Your form is critical for maximizing muscle activation and preventing injury. Begin by sitting on the ground with your upper back against a bench. Roll a barbell over your legs so that it rests on your hips. Plant your feet flat on the floor, roughly hip-width apart.

  1. Position your back: Your shoulder blades should be at the edge of the bench, secured throughout the movement.
  2. Bar placement: Keep the barbell directly above your hips. For comfort, use a padded mat or barbell pad.
  3. Lift off: Drive through your heels, extending your hips vertically. Your body should form a straight line from your shoulders to your knees at the top.
  4. Controlled movement: Focus on a smooth, controlled motion with a pause at the top to squeeze your glutes.

A proper range of motion is key. Move until your body is aligned, not further, as overextending can strain your lower back.

Common Mistakes to Avoid

Be cautious of these errors to ensure safety and effectiveness:

  • Arching your lower back: This can lead to strain. Your core should remain engaged to keep your posture neutral.
  • Rushing the reps: Speed can compromise form. Slow down for better muscle activation.
  • Improper foot placement: Too close or too far from your body could shift the focus away from your glutes.

Progressing with Variations

Once you’ve nailed the standard hip thrust, consider adding variety to challenge your muscles:

  • Dumbbell Hip Thrust: Begin with a dumbbell resting on your pelvis for added weight.
  • Single-leg Hip Thrust: Increase the difficulty by lifting one leg, honing in on unilateral balance.
  • Resistance Band Hip Thrust: Introduce a band above your knees for an extra push against lateral resistance.

The key to progression is thoughtfully adding weight or complexity. As your glute strength and quadriceps become more powerful, consistently aim for a higher number of sets or repetitions.

Hip Thrusts for Caloric Burn and Fitness Goals

A person performing hip thrusts with a barbell on their hips, sweat dripping, in a gym setting with weights and fitness equipment around

Calorie Expenditure During Hip Thrusts

Caloric burn from hip thrusts can vary greatly depending on your fitness level and exercise intensity. On average, hip thrust exercises can burn around 514 calories per hour for someone weighing 180 pounds. The specific number of calories burned during hip thrusts will depend on:

  • Your body weight
  • Exercise intensity
  • Duration of your workout

Remember, the key to maximizing calorie expenditure is maintaining proper form to engage the full spectrum of muscles effectively.

Integrating Hip Thrusts into Your Routine

Incorporating hip thrusts into your exercise routine can help you hit your fitness goals with force. Here’s a quick guide to ensure you’re getting the most out of this powerhouse move:

  • Start with a Warm-Up: Prep your muscles with a 5-10 minute light cardio session.
  • Frequency: Aim to include hip thrusts 2-3 times a week.
  • Sets and Reps: Begin with 3 sets of 10-15 reps, adjusting as your fitness level improves.
  • Progression: Add weight or try different variations as you grow stronger.


Does hip thrusting burn calories?

Yes, hip thrusting burns calories as it’s a resistance exercise that engages the glutes, hamstrings, and core muscles.

How many calories burned in a glute workout?

The number of calories burned in a glute workout varies, but a vigorous 30-minute session can burn around 200-300 calories.

How many calories did I burn lifting weights?

The calories you burn lifting weights depend on the intensity and duration of your workout, but on average, it’s about 90-126 calories per 30 minutes.

Are hip thrusts worth doing?

Absolutely, hip thrusts are worth doing; they target the glute muscles effectively, which can enhance strength, improve athletic performance, and support better posture.

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