Barbell Hip Thrust

The barbell hip thrust is a compound push movement that primarily builds the Glutes, with help from the hamstrings, quadriceps.

LevelIntermediate
TypeCompound / Push
GearBarbell, Flat Bench
XP Yield+400

How to perform it

  1. Sit on the floor with your upper back against a bench and a padded barbell over your hips.
  2. Plant your feet shoulder-width, shins roughly vertical at the top.
  3. Drive through your heels to lift the bar until your torso is parallel to the floor.
  4. Squeeze the glutes hard at the top, then lower under control.

Common mistakes

  • Hyperextending the lower back instead of finishing with the glutes.
  • Placing the feet too far away, shifting work to the hamstrings.
  • Not reaching full hip extension at the top.

Sets & reps

3-4 sets of 8-12 reps.

Variations

  • Single-Leg Hip Thrust
  • Glute Bridge
  • B-Stance Hip Thrust

Recommended gear

barbell pad lifting belt — read review

Affiliate links — buying through them supports GamePowerGym at no extra cost to you.

Back to Exercise Index