Exercise library
Barbell Hip Thrust
The barbell hip thrust is the premier glute-building exercise, loading the hips through a full range with the shoulders elevated on a bench.
BarbellGlutesIntermediate
- Equipment
- Barbell
- Focus
- Glutes
- Level
- Intermediate
- Suggested sets
- 3–4 sets of 8–12 reps.
- Muscles worked
- GlutesHamstrings
How to do it
- 1Sit on the floor with your upper back against a bench and a padded barbell resting over your hips.
- 2Plant your feet flat, roughly shoulder-width apart, with your shins close to vertical at the top.
- 3Brace your core, tuck your chin, and drive through your heels to lift the bar.
- 4Extend your hips until your torso is parallel to the floor and squeeze your glutes hard.
- 5Lower the bar under control until your hips are just above the floor, then repeat.
Tips & tricks
- Keep your ribs down and avoid arching your lower back at the top.
- Use a barbell pad or towel so the bar is comfortable on your hips.
- Pause for a second at the top to maximize the glute squeeze.
Common mistakes
- Overarching the lower back instead of extending through the hips.
- Pushing through the toes rather than the heels.
- Using too short a range and never reaching full hip extension.
