Plate Hip Thrust
Exercise info
| Primary muscles |  Glutes |
|---|---|
| Secondary muscles | Hamstrings · Quads |
| Equipment |  Weight plate Flat bench |
| Movement pattern | Hinge |
| Rep range | 8–12 reps |
16 similar exercises
Representative exercise: Barbell Hip Thrust
- Barbell Hip Thrust
- Bodyweight Hip Thrust
- Elevated Legs Hip Thrust
- Resistance Band Hip Thrust
- Machine Hip Thrust
- Kneeling Hip Thrust
- Wide Kneeling Hip Thrust
- Elevated Staggered Leg Hip Thrust
- Dumbbell Banded Hip Thrust
- Cable Standing Hip Thrust
- Smith Hip Thrust
- Elevated Single Leg Hip Thrust
- Smith Kneeling Hip Thrust
- Barbell Staggered Stance Hip Thrust
- Barbell One Leg Hip Thrust
- Landmine Single Leg Hip Thrust
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 21.7 kg.
With the weight plate, it moves up to the next weight you have. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell DeadliftEasierDumbbell Hip ThrustEasierDumbbell Single Leg Hip ThrustHarderDumbbell Full SwingHarderConventional DeadliftSimilar exerciseKettlebell SwingSimilar exerciseResistance Band Glute BridgeSame muscle · different equipmentCable Pull ThroughSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.