Hip Thrust: A Complete Guide
L'hip thrust It has become one of the cornerstone exercises in modern glute training, both for aesthetic purposes and in athletic preparation for sports where hip extension power makes all the difference. The Hip Thrust category on Sidea brings together eleven products covering the entire training cycle: the bench a dedicated bench, supports that raise the barbell to the correct height, pads that protect the pelvis under heavy loads, a 140 cm training barbell for confined spaces, and the Hip Band for activation. Below you’ll find the different types, selection criteria based on training context, and a comparison of the models.
What is the Hip Thrust: definition and function
The hip thrust is a horizontal hip-pushing exercise performed from a supine position, with the shoulder blades resting on a bench and a barbell positioned on the pelvis. The biomechanical aim is to isolate hip extension at maximum knee flexion, a position in which the gluteus maximus is prioritised over the hamstrings. Contract & Bret popularised it within the scientific community around 2011, but the training rationale is now well established: progressive overload on a movement pattern that is often under-stimulated in the back squat and deadlift.
This specialised equipment solves three recurring problems: the instability of a standard bench (which is either too high or too narrow), difficulty in loading and unloading the barbell unaided, and painful pressure on the iliac crests. A purpose-built platform bench, supports that raise the bar to sacrum level, and a high-density polyurethane pad make it possible to train with loads that comfortably exceed one’s body weight.
Types of Hip Thrust
Dedicated platform bench
The 9122 bench is specifically designed for the hip thrust: it has a calibrated height (approximately 40 cm) and a wide support surface to stabilise the shoulder blades and prevent slipping during extension. It is the ideal solution to have in the weight room when the exercise becomes a regular part of your programme and you want to avoid having to improvise with flat benches and steps placed side by side.
Barbell racks
The 9122/1 supports raise the barbell off the floor to an intermediate height (approximately 25 cm from the platform surface), making it easier for the athlete to position themselves to bring the bar to their hips from a supine position and ensuring maximum safety in the event of failure during use. Useful when training without a low rack or without large-diameter discs. The 9122/1RV/R version, featuring nylon plates, adds lateral stability to the barbell and allows the anti-tip anchor to be used when loading and unloading discs.
Protective pads
The standard 9023S barbell pad and the specialised 9023/1 and 9023/1S versions, made from high-density polyurethane, distribute the load across the iliac crests, eliminating the pressure point typically associated with the exercise. Their density and shape are designed to prevent them from collapsing under barbells loaded with weights exceeding body weight.
Kits and accessories
The 9122K Kit combines a bench and supports into a single training package. The Hip Band 0606 is used for activation, warm-up and endurance work on the gluteus medius. The 9040/30W Wagon Wheel disc (30 kg, 45 cm in diameter) allows for hip thrusts from the floor without additional supports. The 140 cm 9014 training barbell is the ideal choice for home gyms or set-ups with limited side space.
How to choose: a guide to use cases
Commercial gyms and weight rooms: a fixed 9122 platform bench, 9122/1 supports and at least two 9023/1S pads provided as standard. The hip thrust is now one of the top five exercises requested by female users in the weight room, and having a clearly identifiable station reduces set-up time for the personal trainer.
Personal training studios and boutique gyms: Complete 9122K kit. The bench and support stand combination covers 90% of cases with a single purchase and takes up far less space than traditional equipment. We recommend using the Hip Band 0606 alongside it for activation exercises before heavy sets.
Home gyms and garage gyms: if you already have a low flat bench, just consider the 9023/1 pad and 9122/1 supports with bumper plates. If you’re starting from scratch, the 9122K Kit is the most robust choice. The 140 cm 9014 barbell is ideal for use where the standard 220 cm Olympic barbell won’t fit.
CrossFit boxes and functional training rooms: the versatile 9023S pad for hip thrusts and high-bar squats, plus the 9040/30W Wagon Wheel if you’re following protocols such as Hyrox or CrossFit, where you need to load from the floor without fixed equipment. Consider pairing it with a sturdy plyobox for single-leg variations.
Technical glossary
- HIP EXTENSION
- A joint movement that moves the femur backwards relative to the pelvis. It is the primary movement pattern of the hip thrust and involves the gluteus maximus, hamstrings and deep adductors.
- PLATFORM BENCH
- A low bench designed specifically for hip thrusts, typically between 38 and 42 cm high and with a wider seating surface than a standard flat bench. Designed to stabilise the shoulder blades during extension against resistance.
- BARBELL PAD
- A high-density polyurethane pad that fits onto the barbell to distribute pressure across the iliac crests and the pubic bone. Essential for training with loads exceeding 50% of body weight.
- WAGON WHEEL
- A large-diameter bumper plate (approx. 66 cm) used to raise the barbell to the correct height during floor hip thrusts, replacing the fixed supports.
- HIP BAND
- A circular elastic band made of fabric or latex, worn around the knees or ankles to engage the gluteus medius before heavy sets or for bodyweight endurance training.
- GLUTE BRIDGE
- A variation of the hip thrust performed on the floor without a raised shoulder support. The range of motion is reduced, but it is useful as an initial progression or for high-rep training.
- ROM (RANGE OF MOTION)
- Full range of motion throughout the exercise, from the position of maximum hip flexion to maximum extension, whilst keeping the pelvis aligned with the thighs and torso.
- LOCK-OUT
- The final phase of hip extension, in which the pelvis aligns with the knees. This is the point of maximum contraction of the gluteus maximus and should be held for 1–2 seconds during technical exercises.
Comparison of Hip Thrust Sidea models
| Model | SKU | Function | Use case |
|---|
| Hip Thrust Platform Bench | 9122 | Dedicated bench | Weight room, fixed station |
| Hip Thrust Kit | 9122K | Bench + supports | PT Studio, fully equipped home gym |
| Barbell Supports for Hip Thrusts | 9122/1 | Barbell racks | Add-on to an existing bench |
| Hip Thrust Nylon Plate Pair | 9122/1R | Stabilising plates | Setup with stands |
| Hip Thrust Nylon Plate Pair | 9122/1RV | Stabiliser plates (variant) | Setup with stands |
| PU Barbell Pad | 9023S | Standard PU protective pad | General use + high squat |
| PU Barbell Hip Thrust Pad | 9023/1S | PU-specific pad | Medium to high loads |
| Barbell Pad Hip Thrust | 9023/1 | Dedicated pad | Use in a commercial setting |
| Rubber Wagon Wheel Bumper Plate | 9040/30W | 30 kg disc, Ø66 cm | Floor hip thrust |
| Training 140 barbell | 9014 | Short barbell, 140 cm | Home gym, limited space |
| Hip Band | 0606 | Elastic activation | Warm-up, endurance |
Frequently Asked Questions about the Hip Thrust
You can find answers to the most common questions about hip thrust equipment, the correct bench height, choosing between supports and the Wagon Wheel, and the differences between Sidea pads in the dedicated FAQ section.
Why choose Sidea
Sidea has been manufacturing and distributing professional fitness equipment since 1999, with its operational headquarters in Gambettola (FC) and a warehouse covering over 4,000 m². The Hip Thrust range has been designed to meet the real-world requirements of strength and conditioning coaches and technical managers at commercial gyms: the height of the 9122 bench, the density of the PU pads and the geometry of the supports are the result of years of feedback from the field. Official distributor of StrongFirst and Luxiaojun In Italy, we are exhibiting at FIBO and sponsoring the StrongFirst Summit of Strength. On request, we provide direct technical advice and a Gym Design service with 3D renderings for the design of the strength training area.
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