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Exercise guide
Barbell Hip Thrust
A compound glute exercise using a barbell across the hips.
What this exercise works
- Muscles
- gluteus maximus · gluteus medius · hamstrings
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Sit on the floor with your upper back against a bench, barbell across your hips.
- Drive your hips up until your thighs are parallel to the floor.
- Squeeze your glutes at the top.
- Lower your hips back down with control.
- Repeat.
Technique cues and common mistakes
- Tuck your chin and keep your ribs down at the top.
- Finish with your shins vertical, driving through your heels.
- Reach full hip extension without arching your lower back.