Barbell Hip Thrust

Barbell Hip Thrust trains the glutes through hip extension while the shoulders remain supported and the trunk stays braced.

Primary muscle

Glutes

Primary musclesGluteus maximus

Secondary musclesHamstrings, Hip adductors, Abdominals

Equipment

Barbell

← Back to exercise library

How to perform Barbell Hip Thrust

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Sit with the upper back against a stable bench, roll a padded bar over the legs, and centre it securely across the hip crease.
Plant the feet about hip width and hold the bar with both hands so it cannot roll during the set.
Brace the abdomen, tuck the pelvis slightly, and drive through the whole feet to raise the hips as the upper back pivots on the bench.
Finish with the torso level, shins near vertical, and glutes contracted without lifting the ribs or arching the lower back.
Lower the hips and bar together under control while keeping the knees aligned.

Common Barbell Hip Thrust mistakes

Arching the lower back

Keep the ribs down and finish by squeezing the glutes instead of arching the lower back.

Knees collapsing inward

Keep the knees aligned with the toes throughout the lift and return.

Pushing through the toes

Use whole-foot pressure and adjust the feet if the hamstrings cramp or the heels lift.

Overextending at the top

Stop when the torso and thighs align instead of driving the hips past a stacked finish.

When to modify or choose another exercise

Arching the lower back: Keep the ribs down and finish by squeezing the glutes instead of arching the lower back.
Pushing through the toes: Use whole-foot pressure and adjust the feet if the hamstrings cramp or the heels lift.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Bodyweight Bench Hip Thrust: Remove the bar while learning the bench pivot and stacked finish.

How to use Barbell Hip Thrust in a training program

Where it fits in a session

Place Barbell Hip Thrust after the main squat or hinge when it adds glute volume, or early in the strength block when hip-extension strength is the primary goal.

How often to use it

Use one to three times per week while counting hip thrusts, bridges, hinges, and squats toward total glute work.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Strength accessory	2–4	6–10	75–150 sec	Leave 2–3 controlled reps in reserve
Muscle growth	2–4	8–15	60–120 sec	Usually 1–3 clean reps in reserve

Pairing and sequencing

Use Barbell Hip Thrust after Barbell Back Squats or Romanian Deadlifts for additional glute work.
Pair it with Seated Leg Curls when both exercises can keep a controlled pelvic position.

Scale the movement