Barbell Hip Thrust

Barbell Hip Thrust


This exercise involves sitting on the ground with a barbell across the hips and thrusting the hips upward, engaging the glutes and hamstrings. It is a popular exercise for building strength and improving athletic performance.

Muscle Group

Equipment Required

Barbell Hip Thrust Instructions

  1. Start by sitting on the ground with your back against a bench or box and a barbell resting on your lap.
  2. Place your feet flat on the ground with your knees bent and your heels close to your glutes.
  3. Engage your core and glutes, and lift the barbell up so that it is resting on your hips.
  4. Slowly lower your hips towards the ground, keeping your core and glutes engaged.
  5. Once your hips are just above the ground, push through your heels and lift your hips back up to the starting position.
  6. Repeat for the desired number of reps.

Barbell Hip Thrust Form & Visual

Barbell Hip Thrust

Barbell Hip Thrust Benefits

  • Targets the glutes, hamstrings, and lower back muscles
  • Improves hip extension and overall lower body strength
  • Can help improve posture and reduce lower back pain
  • Allows for progressive overload by increasing weight or reps
  • Can be modified with different variations, such as single-leg or banded hip thrusts

Barbell Hip Thrust Muscles Worked

  • Glutes
  • Hamstrings
  • Quadriceps
  • Erector Spinae
  • Abdominals

Barbell Hip Thrust Variations & Alternatives