Barbell Hip Thrust
Loads the glutes hardest exactly where they’re strongest: the fully extended hip.
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3 sets of 6–15 reps, 1–2 min rest, guided
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
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
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. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
