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.
Common mistakes content is coming soon.
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.