Barbell Hip Thrust

Comparison of a man doing a barbell hip thrust, starting position and finishing position, showing muscle groups engaged in each phase.

Exercise Description

The Barbell Hip Thrust is a compound lower-body exercise that primarily targets the glutes through powerful hip extension. Performed with the upper back supported on a bench and a barbell positioned across the hips, the exercise allows for significant glute activation while minimizing stress on the lower back. The Barbell Hip Thrust is one of the most effective exercises for building glute strength, muscle mass, athletic power, and overall lower-body performance.

Primary Muscles Worked

  • Gluteus Maximus

Secondary Muscles Worked

  • Hamstrings

  • Gluteus Medius

  • Gluteus Minimus

  • Quadriceps

  • Adductor Magnus

  • Rectus Abdominis

  • Obliques

  • Erector Spinae (Stabilization)

How to Perform Correctly

Setup

  1. Sit on the floor with your upper back positioned against a sturdy bench.

  2. Roll a loaded barbell over your legs until it rests comfortably across your hips.

  3. Use a barbell pad or folded towel if additional cushioning is needed.

  4. Bend your knees and place your feet flat on the floor approximately shoulder-width apart.

  5. Position your feet so your shins will be nearly vertical at the top of the movement.

  6. Engage your core and keep your chin slightly tucked.

Movement

  1. Drive through your heels and extend your hips upward.

  2. Lift your hips until your body forms a straight line from your shoulders to your knees.

  3. Squeeze your glutes forcefully at the top position.

  4. Keep your ribs down and avoid arching your lower back.

  5. Pause briefly at full hip extension.

  6. Slowly lower your hips back toward the floor under control.

  7. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

Overarching the Lower Back

  • Achieve hip extension through the glutes rather than excessive spinal extension.

Placing the Feet Too Far Forward

  • This can shift emphasis away from the glutes and toward the hamstrings.

Placing the Feet Too Close

  • Excessive knee bend may reduce force production and comfort.

Looking Up During the Lift

  • Keep your chin tucked and neck neutral throughout the movement.

Failing to Reach Full Hip Extension

  • Fully extend the hips and squeeze the glutes at the top.

Bouncing the Weight

  • Perform each repetition under control without using momentum.

Using Excessive Weight

  • Prioritize proper range of motion and glute activation before increasing load.

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