How to Do Barbell Hip Thrust
Step-by-step instructions, muscles worked and workouts that use the barbell hip thrust.
| Main muscles | Glutes |
| Also works | Calves, Hamstrings |
| Equipment | Barbell |
| Level | Intermediate |
| Type | Powerlifting |
How to do it
- 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.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Gym Legs Workout for Intermediate6 exercises · about 47 min · GymGym Glutes Workout for Beginners5 exercises · about 31 min · GymGym Glutes Workout for Intermediate6 exercises · about 47 min · GymGym Lower Body Workout for Intermediate6 exercises · about 47 min · Gym
Similar exercises
Gear for this exercise
Barbell and plates setA proper home strength setup for squats and presses.See it on Amazon →
Squat rack / power rackThe centre of a serious home gym.See it on Amazon →New fat-loss tips every day. Follow danfitnz everywhere: