Barbell Hip Thrust
Hinge, barbell, glutes
The hip thrust lifts a barbell resting across the hips by driving the hips up, with the upper back on a bench as the pivot. It trains the glutes more directly than almost any other lift, with the hamstrings helping. It suits anyone who wants stronger glutes and can already do a glute bridge with control.
Setting up
- Sit on the floor with your upper back against the long side of a flat bench, the edge just under the shoulder blades.
- Roll the barbell over the legs until it sits in the crease of the hips, and hold it there with both hands.
- Plant the feet flat about hip width apart, close enough that the shins are upright when the hips are up.
- Start with the empty bar or a light load until the top position feels solid.
How to do a barbell hip thrust
- Tuck the chin slightly and keep the ribs down.
- Press through the heels and drive the hips up until the body is in one line from the shoulders to the knees.
- Squeeze the glutes for a second at the top, without arching the lower back.
- Lower the hips slowly toward the floor, keeping the upper back on the bench.
- Stop just before the bar touches down and start the next rep.
Breathing. Breathe in at the bottom and breathe out as you drive the hips up.
Muscles worked
- Mainly
- Glutes
- Also
- Hamstrings
Common mistakes
- Arching the lower back at the top instead of lifting with the hips. Then the bar goes up without the glutes, so keep the ribs down and finish when the hips are level with the knees, not higher.
- Feet too far forward, so the hamstrings take over. The work then leaves the glutes, so move the feet in until the shins are upright at the top.
- Pushing through the toes with the heels lifting. It shifts the work to the thighs, so keep the heels down and press through them.
- Letting the upper back slide down the bench. Then the hips have nothing firm to pivot on, so keep the bench under the shoulder blades and reset between sets.
Easier and harder
- Easier
- Glute Bridge, Dumbbell Hip Thrust
- Harder
- Single-Leg Hip Thrust
Guide
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Guide