Barbell Hip Thrust
Loads the glutes hardest exactly where they’re strongest — the fully extended hip.
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Muscles worked
Target
Also works
- Equipment
- Barbell, Bench, Bar pad
- Level
- Intermediate
- Tempo
- Lift 1 s · Lower 2 s
How to do the barbell hip thrust
- 1Sit with your upper back against the edge of a bench and a padded bar over your hips.
- 2Plant your feet hip width apart so your shins are vertical at the top.
- 3Drive through your heels to lift your hips until your body is flat from shoulders to knees.
- 4Squeeze hard for a second, then lower.
When to pick it: Pick it when glute strength and size are a priority.
Form cues
- Chin tucked, eyes forward
- Ribs down at the top
- Push through the heels
Common mistakes
- Arching the lower back to get higher
- Feet too far out, so the hamstrings take over
- Rushing the top
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time.
Equipment taken? Swap it for
These train the same muscles with different equipment.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.