Step by step instructions, muscle activation and variants for the Barbell Hip Thrust.
The hip thrust is a powerful glute-dominant exercise performed with a barbell resting across your hips and your upper back on a bench. Driving your hips toward the ceiling through full extension places maximum tension on the gluteal muscles throughout the range of motion.
The Barbell Hip Thrust is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
