How to Do the Barbell Hip Thrust
The barbell hip thrust loads your glutes with your upper back on a bench and a bar across your hips. It lets you lift heavy through the full glute range with little stress on the lower back, so it's popular for glute size and strength. It suits anyone training glutes, from beginners to advanced lifters.
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Muscles worked
Primary
- Glutes
Secondary
- Hamstrings
- Abs
How to do the Barbell Hip Thrust
- 1
Sit on the floor with your upper back against a bench and the barbell across your hips with a pad.
- 2
Plant your feet about hip-width apart, with your knees bent.
- 3
Drive through your heels and lift your hips until your torso is parallel to the floor.
- 4
Tuck your chin and keep your ribs down at the top.
- 5
Squeeze your glutes for a second at full extension.
- 6
Lower your hips until the bar nearly touches the floor, then repeat.
Form cues to remember
- Drive through your heels
- Chin tucked, ribs down
- Squeeze your glutes at the top
- Shins vertical at the top
Barbell Hip Thrust video tutorial
Common mistakes
Overarching your lower back
Tuck your ribs down and finish with a squeeze rather than pushing your hips higher.
Feet too far or too close
Place your feet so your shins are vertical at the top.
Not using a pad
Wrap a pad around the bar to protect your hips.
Pushing with your toes
Keep your heels planted and your weight through your midfoot.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 90 sec rest |
|---|---|
| Strength | 4–5 sets of 4–6 reps, 2–3 min rest |
Use a bar pad and a stable bench to protect your hips, and tuck your ribs so you don't hyperextend your lower back. Roll the bar in carefully when the weight is heavy.
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Barbell Hip Thrust FAQ
What muscles does the barbell hip thrust work?
The glutes are the main target, with the hamstrings and adductors assisting. Your core also works to keep your ribs down.
Barbell hip thrust vs squat for glutes?
Hip thrusts hit the glutes hard at the top of the movement, while squats train them in a deeper stretch. Many lifters do both.
Why do I feel hip thrusts in my quads or lower back?
Your feet are probably too close or your back is overarching. Move your feet back so your shins are vertical at the top and tuck your ribs down.
