Barbell Hip Thrust
Also known as: hip thrust
- Secondary muscles
- Hamstrings, Quads
- Body part
- Upper Legs
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Elevating your shoulders on a bench separates the hip thrust from its floor-bound bridge cousins: the hips travel through a much longer arc, and the glutes take load in their most shortened position at lockout. It tolerates heavier weight than nearly any other direct glute exercise, so a thick pad on the bar is non-negotiable.
How to do the Barbell Hip Thrust
- Lie flat on your back on a bench with your feet flat on the ground and your knees bent.
- Hold the barbell with an overhand grip and position it on your hips.
- Engaging your glutes, lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Push through the heels, drive the knees out slightly and exhale as you squeeze to the top.
Muscles worked
Primary
Glutes · Legs
The glutes extend the hips against the bar and should be squeezed hard at the top of every rep, where the tension is highest.
Secondary
- Hamstrings — The hamstrings assist the glutes and will take over if the feet are too far forward or the knees are too straight.
- Quads — The quads assist when the feet are closer to the hips and help hold the knees at a constant angle.
Common mistakes
- Overarching at the top — the finish is a flat line from shoulders to knees with the pelvis tucked; if the lower back arches, you have gone too far.
- Feet placed too far out — shins should be vertical at the top of the rep; if the heels are too far forward the hamstrings take over.
- Chin pointing at the ceiling — keep the chin tucked and the eyes forward so the ribs stay down and the glutes get the squeeze.
- Not pausing at the top — hold the lockout for a full count and squeeze the glutes hard on every rep, since that is the whole point.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Hip thrusts can be a main lift early in a glute day or an accessory after squats and deadlifts. Superset them with a band abduction or a leg curl using the same bench setup.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Barbell Hip Thrust work?
The Barbell Hip Thrust primarily works the glutes. It also involves the hamstrings and quads, which assist the movement and stabilise the joints.
Is the Barbell Hip Thrust good for beginners?
Yes. The Barbell Hip Thrust is rated beginner: it uses a barbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Barbell Hip Thrust?
If you cannot do the Barbell Hip Thrust, try the Glute Bridge March, the Straight Leg Single Leg Glute Bridge or the Banded Glute Bridge. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Barbell Hip Thrust, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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