Legs · Bodyweight
Celebratory Hip Thrust
How to do the celebratory hip thrust, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Sit with your upper back against a bench, feet flat on the floor. Drive through your heels to extend your hips until your body forms a straight line from shoulders to knees, throwing your arms up to celebrate at the top, then lower under control.
- 1Feel your glutes driving the hips up to full extension
- 2Drive through your heels and squeeze the glutes hard at the top
- 3Keep your chin tucked and ribs down through the lift
Common mistakes
- Don't arch your lower back or push the hips too high
- Avoid pushing with the lower back instead of the glutes
- Don't let your knees cave inward as you drive up
Muscles worked
The celebratory hip thrust mainly works the glutes, with the hamstrings, lower back, and quads assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- QuadsSupport
- Upper AbsMinor
- Lower AbsMinor
- Front DeltsMinor
Kovo programs the celebratory hip thrust for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.