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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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