Barbell Hip Thrust

Setup

1. Sit on the floor with upper back against a bench.
2. Roll a padded barbell over your hips, positioning it in the hip crease.
3. Place feet flat on the floor, about hip-width apart, knees bent at 90 degrees.

How to perform the Barbell Hip Thrust

1. Brace core and drive through your heels, lifting your hips off the floor.
2. Push your hips upward until your body forms a straight line from shoulders to knees.
3. Squeeze your glutes powerfully at the top of the movement.
4. Slowly lower your hips back down towards the floor with control.

Trainer form cues

• Keep your chin tucked and gaze forward throughout the movement.
• Maintain a strong core to protect your lower back.
• Drive through your heels, not your toes.
• Squeeze your glutes hard at the top.
• Control the descent, don't let gravity do the work.

Common mistakes

• Arching the lower back: Engage your core and tuck your pelvis slightly.
• Not getting full hip extension: Push your hips all the way up until your body is straight.
• Using momentum: Control the movement up and down; avoid swinging.
• Feet too close or too far: Adjust foot position to feel it most in your glutes.

Muscles worked

Primary: Glutes

Secondary: Hamstrings, Erectors

Recommended rep ranges

Breathing and tempo

Breathing: Exhale as you thrust your hips upward, and inhale as you lower them.

Tempo: 2-1-2-0

Barbell Hip Thrust FAQs