Barbell hip thrust
The barbell hip thrust is a premier lower-body exercise designed to isolate and maximize tension on the gluteal muscles. It improves hip extension strength, athletic power, and glute hypertrophy more effectively than many standing compound lifts.
Count your Barbell hip thrust reps with AIFree in your browser — no app, no equipmentHow to Do Barbell hip thrust
- Sit on the floor with your upper back resting against a secure bench and a loaded barbell positioned over your hips.
- Place a barbell pad or folded mat over your hips for comfort, and position your feet flat on the floor, about shoulder-width apart.
- Drive through your heels and squeeze your glutes to lift your hips, keeping your chin tucked and your gaze forward.
- Continue lifting until your thighs and torso form a straight line parallel to the floor, with your shins vertical.
- Pause and squeeze your glutes at the top for one second, then slowly lower your hips back to the starting position.
Muscles worked
GlutesHamstringsQuadricepsCore
Form tips
- Keep your chin tucked toward your chest and your eyes looking forward throughout the movement to prevent lower back hyperextension.
- Ensure your feet are positioned so that your shins are exactly vertical at the top of the movement to maximize glute engagement.
- Focus on driving the weight upward specifically by squeezing your glutes, rather than pushing with your lower back or quads.
Common mistakes
- Arching the lower back at the top of the movement instead of maintaining a neutral spine and posterior pelvic tilt.
- Placing the feet too far forward or too far back, which shifts the workload to either the hamstrings or the quadriceps.
- Failing to achieve full hip extension at the top of the rep, often caused by using weight that is too heavy.
FAQ
How many reps and sets of barbell hip thrusts should I do?
For general strength and glute hypertrophy, perform 3 to 4 sets of 8 to 12 repetitions, focusing on a controlled tempo and a hard squeeze at the top of each rep.
Where should the bench support my back?
The edge of the bench should line up right beneath your shoulder blades (the lower scapula) to act as a pivot point as your torso moves up and down.
What should I do if the barbell hurts my hip bones?
Always use a thick, high-density foam barbell pad, a rolled-up yoga mat, or a specialized hip thrust pad to cushion your pelvis from the weight.
