How Many Calories Do Hip Thrusts Burn? A Practical Guide

Ever finish a set of hip thrusts and wonder, “Did that actually do anything for my calorie burn?” You’re not alone. Whether you’re chasing fat loss, building glutes, or squeezing the most out of a 30-minute gym window, knowing how many calories do hip thrusts burn helps you plan smarter workouts and realistic nutrition targets.

What hip thrusts actually do (and why calories are just part of the story)

Hip thrusts are a compound resistance exercise that primarily target the glutes, hamstrings, and hip extensors. They improve strength, posture, and athletic performance, and they can contribute to calorie burn — but they’re not the same as steady-state cardio. Resistance training like hip thrusts builds muscle, which raises your resting metabolic rate over time, so the total impact on energy expenditure includes immediate calories burned during the set and long-term metabolic benefits.

How many calories do hip thrusts burn? Realistic estimates

Exact numbers depend on body weight, intensity, rep speed, rest periods, and overall workout structure. Using MET (Metabolic Equivalent of Task) estimates for resistance training, a reasonable range is:

• Light to moderate hip thrusts: roughly 3–4 kcal per minute
• Vigorous, heavy-barbell hip thrusts, or circuit-style sessions: roughly 5–8 kcal per minute

Example: a 70 kg (154 lb) person performing a focused 20-minute hip thrust session (including short rests) might burn between 80–140 calories. If you’re doing short, intense sets in a circuit with minimal rest, expect the higher end of that range.

How we arrive at those numbers

Calories per minute are typically estimated with the formula: Calories/min = MET × 3.5 × weight(kg) / 200. Traditional weightlifting MET values range from ~3 (moderate) to ~6 (vigorous). Hip thrusts performed explosively or as part of a metabolic circuit will be closer to the vigorous end.

Factors that change calorie burn for hip thrusts

• Weight used: Heavier loads recruit more muscle fibers and increase effort.
• Rep tempo: Slower eccentric phases increase time under tension; faster reps in a circuit raise heart rate.
• Rest intervals: Shorter rests keep heart rate elevated and burn more calories per minute.
• Volume and density: More sets/reps or denser workouts (more work per minute) burn more energy.
• Bodyweight: Bigger body mass means more calories burned for the same MET level.

Workout variations to increase calorie burn and shape your glutes

Want to make hip thrusts more calorie-costly while still building strength? Try these variations:

• Barbell hip thrusts: Classic heavy load for strength and muscle — higher energy per rep.
• Single-leg hip thrusts: Increase intensity per glute, challenges stability, and spikes calorie burn.
• Banded hip thrusts: Add resistance at the top to increase time under tension.
• Tempo hip thrusts: 3-1-1 tempo (3s down, 1s pause, 1s up) increases muscular demand.
• Circuit or EMOM (Every Minute On the Minute): Perform hip thrusts within a circuit to keep your heart rate high and calorie burn up.

Practical tips to maximize results (calories and strength)

• Track effort rather than exact calories — use RPE or heart rate to gauge intensity.
• Combine hip thrusts with compound full-body moves (squats, deadlifts) for greater total energy expenditure.
• Progressively overload: add weight, reps, or reduce rest over weeks to increase metabolic demand.
• Include short cardio bursts (e.g., 30–60 seconds of jump rope) between sets to increase total session burn.
• Prioritize recovery: sleep, protein intake, and hydration support muscle growth and metabolic health.

Real-world example: A 30-minute glute-focused session and estimated burn

Sample session:

• 5-minute dynamic warm-up
• Barbell hip thrusts: 4 sets × 10 reps (60–90 seconds rest)
• Single-leg hip thrusts: 3 sets × 12 reps per side
• Band glute bridge burnout: 2 sets × 20–30 reps
• 3-minute finisher: alternating bodyweight squats and high knees

Estimated calories burned for a 70 kg person: ~150–240 kcal depending on intensity and rest. Swap in heavier loads or shorten rest to approach the higher estimate.

Nutrition and lifestyle advice to complement hip thrust training

Calories burned in the gym matter, but nutrition and habits determine progress. Practical guidance:

• Eat adequate protein (around 1.6–2.2 g/kg bodyweight) to support muscle repair and metabolic gains.
• Maintain a slight calorie deficit for fat loss or a small surplus for muscle gain, while monitoring progress.
• Stay consistent with strength sessions 2–3x per week for glute-focused progress.
• Balance resistance training with mobility work and active recovery for long-term consistency.

For more structured training plans, check out our workout routines and explore diet strategies in our nutrition guides. If you want broader lifestyle tips that support fitness, visit our wellness tips page.

Frequently Asked Questions

1. How many calories do hip thrusts burn per rep?

Per rep calorie estimates are small — often between 0.2–1.2 kcal per rep depending on load and intensity. It’s more useful to track calories per minute or per session, since rest and pace matter.

2. Do hip thrusts help with fat loss?

Yes, indirectly. Hip thrusts build muscle in the glutes, which raises resting energy expenditure over time. Combined with a calorie-controlled diet and cardio or higher-volume resistance work, they contribute to fat loss.

3. Are hip thrusts better than squats for burning calories?

Not necessarily — squats recruit more total muscle mass (including quads and core) and can burn more calories if performed at similar intensity. Hip thrusts are excellent for glute isolation and can be part of a program that maximizes overall calorie burn when combined with compound lifts.

Conclusion: Should you do hip thrusts for calorie burn?

In short — yes, hip thrusts burn calories, but they shine as a strength and glute-development exercise that also supports long-term metabolic gains. If your question was “how many calories do hip thrusts burn,” now you know the answer depends on weight, intensity, and workout design: expect a rough range of 3–8 kcal per minute and larger totals when you include circuits or added cardio.

Ready to make hip thrusts work for your goals? Start by tracking one session (time, sets, load, perceived effort) and adjust intensity or rest to increase calorie burn gradually. If you want a tailor-made plan, check out our workout routines or read our nutrition guides to align eating with your training. Try a focused 4-week glute program and see how your strength and body composition change — then come back and tell us about your results!