Barbell Hip Thrust
A hip extension exercise done with a loaded barbell across the hips and the upper back braced on a bench, built mainly for the glutes with help from the hamstrings and calves. It suits lifters past the beginner stage.
- Primary musclesGlutes
- Secondary musclesCalves, Hamstrings
- EquipmentBarbell
- LevelIntermediate · compound
How to do the barbell hip thrust
- Sit on the floor with a bench right behind you and a loaded barbell resting over your hips.
- Use a pad or a fat bar across the hips to keep the bar comfortable.
- Roll the bar so it sits directly above your hips, then lean back until your shoulder blades rest on the bench edge.
- Plant your feet flat and drive through them, pushing your hips straight up toward the ceiling.
- Extend your hips as far as you comfortably can, squeezing the glutes at the top.
- Reverse the motion slowly, lowering your hips back down without letting the bar roll away.
Original library instructions (3 steps)
- Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
- Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Common mistakes
- Arching the lower back to force extra height; keep the ribs down and drive from the hips instead.
- Placing the feet too far forward or back, which throws off the leverage; keep shins roughly vertical at the top.
- Rushing the setup and letting the bar sit unevenly on the hips; pad it and center it before lifting.
- Loading up before the bodyweight version feels controlled; build up gradually and use a spotter or safety pins on heavier sets.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 5 sets of 5 to 8 reps, 2 to 3 minutes rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Tuck your chin slightly and keep your gaze forward rather than up, which helps keep the lower back in a safe position.
- Pause and squeeze the glutes for a full second at the top of each rep before lowering back down.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the barbell hip thrust good for beginners?
It works best once you are comfortable with basic hip hinge movements, since loading the hips with a bar takes some getting used to.
What muscles does the barbell hip thrust work?
It mainly targets the glutes, with the hamstrings and calves helping as you drive through your feet.
