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Barbell hip thrust

Step by step instructions, muscle activation and variants for the Barbell hip thrust.

MediumGlutes

About this exercise

Is a glute-focused exercise that also targets the hamstrings and core. By elevating the upper back on a bench and thrusting the hips upward against a barbell, it isolates and activates the glute muscles effectively. This exercise is excellent for building strength and size in the glutes.

How to Perform

  • Sit on the floor with your upper back against a bench, knees bent, and feet flat on the floor.
  • Roll the barbell over your hips, positioning it just above your pelvic area.
  • Rest your shoulder blades on the bench and keep your arms on the floor for stability.
  • Position your feet flat on the floor, shoulder-width apart, with knees bent at 90 degrees.
  • Engage your core and keep your back straight.
  • Press through your heels and thrust your hips upward, extending your hips fully and squeezing your glutes at the top.
  • Lower your hips back to the starting position in a controlled manner.
  • Exhale as you thrust upward, and inhale as you lower your hips.

    • Muscle Activation

    Primary
    Glutes
    Secondary
    QuadricepsCore

    Common Mistakes

    Common mistakes content is coming soon.

    About the Barbell hip thrust

    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.

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