Barbell Hip Thrust
- Intermediate
- Barbell
The barbell hip thrust loads hip extension horizontally instead of vertically. You sit with your upper back against a bench, roll a padded barbell into the hip crease, then press the hips up until the torso is parallel with the floor. Because the load sits on the hips rather than the spine, the glutes stay under tension across the whole range. An EMG comparison of barbell, band and American hip thrust variations found the barbell version produced the highest mean gluteus maximus amplitude. The hamstrings assist and the abdominals hold a posterior pelvic tilt at lockout.
How to do the Barbell Hip Thrust
- Sit on the floor with your upper back against the long edge of a bench.
- Roll a padded barbell over your legs into the crease of your hips.
- Set your feet flat at about shoulder width with the shins vertical at the top.
- Brace your abdominals and tuck your ribs down toward your hips.
- Drive both feet into the floor and extend the hips until the torso is parallel with the floor.
- Lower the bar under control back toward the floor and repeat.
Muscles worked
- Primary:
- Glutes
- Secondary:
- Hamstrings and Core
Why train it
- Keeps the glutes under tension across the entire range of motion.
- Loads hip extension without compressing the spine under a bar.
- Applies force horizontally, which matches the hip demand of sprinting.
Common mistakes
- Arching the lower back at lockout instead of finishing with the glutes, which loads the lumbar spine.
- Letting the hips drop or rotate on the way up, so one side does more of the work.
- Setting the feet too far forward, which shifts the drive onto the hamstrings.
- Cutting the range short at the top, which skips the peak glute contraction the lift exists for.
Frequently asked questions
What muscles does the Barbell Hip Thrust work?
The Barbell Hip Thrust trains the glutes as the main target. Expect the hamstrings and core to take some of the load as well.
What equipment do I need for the Barbell Hip Thrust?
Only a barbell. Nothing beyond that is required to run the movement the way it is described above.
Is the Barbell Hip Thrust suitable for beginners?
With some training behind you. The Barbell Hip Thrust is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.
Can I do the Barbell Hip Thrust at home?
Yes, if you own a barbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of the Barbell Hip Thrust should I do?
Three to five sets of 5 to 8 reps for strength, or 8 to 12 for size. A hinge is heavy on the lower back, so leave a rep in the tank and rest two to three minutes between sets.
What are good alternatives to the Barbell Hip Thrust?
B-Stance Hip Thrust, Deficit Dumbbell Romanian Deadlift, and Kettlebell Swing train the same primary muscles as the Barbell Hip Thrust. Pick whichever one matches the equipment in front of you.