Barbell Hip Thrust

How to do the Barbell Hip Thrust

The hip thrust has you rest your upper back on a bench and drive a barbell up with your hips. It loads the glutes hardest at full hip extension, the position many other lower-body lifts load lightly, which is why it is a staple for glute strength and size.

Set up

1. 1Sit on the floor with the bottom edge of your shoulder blades against a sturdy bench.
2. 2Roll a padded barbell over your legs until it sits in the crease of your hips.
3. 3Plant your feet about hip width, placed so your shins will be vertical at the top.

The movement

1. 1Brace, tuck your chin slightly, and hold the bar in place with both hands.
2. 2Drive through your heels and lift your hips until your torso is parallel with the floor.
3. 3Squeeze your glutes at the top with your ribs down and your pelvis slightly tucked.
4. 4Lower under control until your hips are a few inches off the floor and repeat.

Cues

• Chin tucked, eyes forward
• Ribs down at the top
• Drive through your heels
• Shins vertical at lockout

Common mistakes

Arching the lower back to get the bar higher.

Stop when your hips are level with your knees and shoulders and finish with your glutes, not your spine.

Feet too far out or too close.

Adjust until your shins are upright at the top; too far shifts work to the hamstrings, too close to the quads.

Pushing through the toes.

Keep pressure through your heels and mid-foot, and lift your toes slightly if it helps.

Also works: Adductors, Quads, Core

Sets and reps

• For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
• For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
• Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

• Glutes & Posterior Chain · Hip Thrust Focus5×8 @ RPE 8
• Glutes & Posterior Chain · Glute Volume4×15 @ RPE 9
• Push / Pull / Legs · Legs (volume)3×12 @ RPE 8
• Upper / Lower Strength · Lower (volume)3×10 @ RPE 8

Variations

The same movement with other equipment or a different angle.

• Band Hip ThrustResistance band
• Dumbbell Hip ThrustDumbbell
• Machine Hip ThrustMachine
• Smith Machine Hip ThrustSmith machine
• Cable Kneeling Hip ThrustCable
• Single-Leg Hip ThrustBodyweight

Alternatives

Other exercises for the glutes, for when the barbell is taken or you want a change.

• 45-Degree Hip ExtensionBodyweight
• 90-90 Hip StretchBodyweight
• Band Monster WalkResistance band
• Band Pull-ThroughResistance band
• Bodyweight Glute BridgeBodyweight
• Cable Glute KickbackCable
• Cable Pull-ThroughCable
• Cable Standing Hip ExtensionCable

Questions

What muscles does the Barbell Hip Thrust work?

The Barbell Hip Thrust mainly works the glutes and hamstrings.

What equipment do you need for the Barbell Hip Thrust?

A barbell.

How many sets and reps of the Barbell Hip Thrust?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Barbell Hip Thrust?

45-Degree Hip Extension, 90-90 Hip Stretch, Band Monster Walk and Band Pull-Through work the same main muscle.