Barbell Hip Thrust
A barbell hip thrust drives a loaded bar upwards from your hips with your upper back on a bench, one of the most direct ways to load the glutes heavily.
How it moves
Upper back on the bench, bar on your hipsGlutes working. A simplified figure, not a full form check.
- Main muscle
- Glutes
- Also works
- Quads,Hamstrings
- Equipment
- Barbell
- Level
- Intermediate
- Where to start
- 3 sets of 8 to 12 reps
Written by WellPath FusionLast updated · Published
- Set up the bench. Sit on the floor with your upper back against the edge of a bench that cannot slide.
- Position the bar. Roll a padded barbell over your legs so it rests in the crease of your hips.
- Place your feet. Bend your knees and put your feet flat, about hip-width apart.
- Thrust. Push through your heels to lift your hips until your body is straight from shoulders to knees, chin tucked.
- Lower. Lower your hips with control and repeat.
What are the most common mistakes?
- No pad on the bar. Use a bar pad or folded mat to protect your hips.
- Arching the lower back at the top. Keep your ribs down and finish with the glutes.
- Bench sliding. Put it against a wall or rack first.
How can you make it easier or harder?
Make it easier
Do glute bridges, or hold a dumbbell on your hips instead of a barbell.
Try next: Glute BridgeMake it harder
Add a pause at the top of each rep.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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