Smart Workout Diary

Barbell Hip Thrust

The barbell hip thrust is a loaded hip-extension exercise performed with the upper back supported on a bench. It primarily trains the glutes, while the hamstrings and core assist with control and stability. It supports glute strength, lower-body muscle development, and hip-extension performance.

Demonstration

Barbell Hip Thrust — demonstration 1
Barbell Hip Thrust — demonstration 2

Instructions

  1. Set up the bench and bar. Position a stable bench behind you and place a loaded barbell across the crease of your hips; use a bar pad if needed for comfort.
  2. Find your start position. Sit on the floor with your upper back against the bench edge, roll the bar over your hips, and place your feet about hip-width apart.
  3. Brace and lift. Keep your ribs down and chin slightly tucked. Drive through your feet to extend your hips until your torso is roughly parallel to the floor.
  4. Finish under control. At the top, squeeze your glutes while keeping your knees in line with your feet. Do not overarch your lower back.
  5. Lower and repeat. Lower your hips smoothly until controlled, then repeat. Secure the bar before getting out of position.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings
Type
Strength
Mechanics
Compound
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Choose a manageable load. Learn the movement with a light barbell and add weight only when every repetition stays controlled.
  2. Control knee position. Keep your knees tracking in the same direction as your toes rather than allowing them to collapse inward.
  3. Use your hips, not your lower back. Finish the repetition by squeezing the glutes, with ribs down and a neutral neck.
  4. Keep the bar stable. Hold the bar securely throughout the set and use collars when appropriate.
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