Barbell Hip Thrust
Description
The barbell hip thrust is a horizontal hip-extension exercise that loads the glutes through their strongest range. With your upper back supported on a bench and a loaded barbell across your hips, you drive your hips up to lockout and squeeze your glutes hard at the top. Research consistently ranks the hip thrust among the most effective exercises for glute development.
Muscle Group
Equipment Required
Barbell Hip Thrust Instructions
- Sit on the floor with your upper back against the long edge of a bench. The bench should hit just below your shoulder blades.
- Roll a loaded barbell over your legs until it sits in the crease of your hips. Use a barbell pad or folded towel for comfort.
- Plant your feet flat on the floor about hip-width apart, with your shins close to vertical when your hips are at the top of the lift. Adjust your foot position so this is the case.
- Brace your core and tuck your chin slightly. Drive through your heels and push your hips straight up.
- At the top, your torso and thighs should form a straight line parallel to the floor. Squeeze your glutes hard for one second.
- Lower your hips under control until they are just above the floor, then drive back up. Do not let the bar rest on the floor between reps.
- Repeat for the desired number of reps, then carefully roll the bar off your hips.
Barbell Hip Thrust Form & Visual
Barbell Hip Thrust Benefits
- Most effective exercise for isolating and overloading the glutes
- Allows for very heavy loading once form is dialed in
- Builds glute strength that carries over to squats, deadlifts, and sprinting
- Easier on the lower back than other heavy hip-extension movements
- Improves hip extension power for athletic performance
Barbell Hip Thrust Muscles Worked
- Gluteus maximus
- Hamstrings (secondary)
- Adductor magnus (secondary)
- Core (stabilizer)
Barbell Hip Thrust Variations & Alternatives
- Barbell Glute Bridge
- Dumbbell Hip Thrust
- Resistance Band Hip Thrust
- Barbell Hip Thrust with Resistance Band
- Single-Leg Barbell Hip Thrust
- B-Stance Hip Thrust
- Pause Hip Thrust
- Smith Machine Hip Thrust
