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Barbell Hip Thrust

Equipment: Barbell

Barbell Hip Thrust
Primary Muscles
  • Gluteus Maximus
Synergistic Muscles
  • Hamstrings
  • Quadriceps

Hip Thrusters are a great exercise to strengthen your glutes and hamstrings. Here are the steps to perform them with a barbell:

  1. Place a bench behind you and sit on the floor with your legs extended. Roll the barbell over your legs until it rests on your hips. You may want to use a pad or a towel to cushion your hips.
  2. Lean back and place your upper back on the edge of the bench. Your feet should be flat on the floor and your knees bent at 90 degrees. Hold the barbell with both hands to keep it in place.
  3. Brace your core and squeeze your glutes as you lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Do not hyperextend your lower back or let your knees cave in.
  4. Pause at the top and then lower your hips back to the starting position. Repeat for the desired number of reps and sets.

Introduction

The Barbell Hip Thrust is a lower body exercise that primarily targets the glutes. It strengthens and shapes the buttocks while also enhancing overall lower-body strength and stability. This movement is particularly effective for those seeking to build a well-defined, powerful posterior chain, making it an ideal exercise for improving athletic performance or achieving aesthetic fitness goals.

Muscles Worked

  • Primary: Glutes (maximus, medius, minimus)
  • Secondary: Hamstrings, Lower Back (erector spinae), Core (rectus abdominis, obliques), Quadriceps

How to Do It (Step-by-Step)

  1. Sit on a bench with a barbell across your hips and feet flat on the floor hip-width apart.
  2. Drive through your heels to lift your hips vertically up while keeping your back straight and core engaged.
  3. Maintain a neutral spine, squeeze glutes at the top of the movement, and lower slowly with control.

Tip: Keep your shins vertical to reduce stress on knees and maximize glute engagement throughout the exercise.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Use auto progression to adjust your weights and find the perfect load for each exercise Auto Progression. Keep track of your rest intervals with a reliable rest timer Rest Timer.

Form Tips

  • Maintain a neutral spine and avoid excessive arching or rounding. Keep your back flat and engage your core to protect it during the movement.
  • Position the barbell across your hips, just above your knees, with feet hip-width apart. This ensures that you're using your glutes effectively in the exercise.
  • Use a full range of motion by lowering yourself down as far as comfortable while keeping your back flat, and then pushing up explosively through your heels to complete each rep.

When to Use It

  • Building Glute Hypertrophy: Barbell hip thrusts effectively target the glutes, helping to build size and strength in this muscle group.
  • Improving Athletic Performance: This exercise enhances hip extension power, which is crucial for activities like sprinting, jumping, and changing direction quickly.
  • Rehabilitating Lower Back Issues: Barbell hip thrusts can be a safer alternative to deadlifts or squats for individuals recovering from lower back injuries.

Workout History can help you track and analyze your progress over time.

barbell hip thrust - Frequently Asked Questions
Common questions about barbell hip thrust to optimize your training.

Primarily targets glutes and hamstrings, but also works lower back and core.

A common recommendation is 3-4 sets of 8-12 repetitions per set.

Start with a manageable weight, then gradually increase as you get stronger.

Using a pad or box can provide comfort and support during the exercise.

Yes, you can use dumbbells as an alternative for barbell hip thrust.

More barbell exercises More legs exercises