Glutes · Barbell
Barbell Hip Thrust
The barbell hip thrust is a compound strength exercise with the upper back supported on a bench, specifically targeting the gluteus maximus. It is suitable for lifters of all experience levels and typically fits near the beginning of a lower-body workout.
How to do it
- Sit on the ground with your upper back against a bench and a barbell positioned over your hips.
- Place your feet flat on the ground, shoulder-width apart.
- Roll the barbell so that it is directly over your hips and lean back against the bench so that your shoulder blades are near the top of it.
- Inhale and brace your core. Exhale as you drive through your heels, lifting your hips and the barbell upwards.
- Thrust upward until your body forms a straight line from your shoulders to your knees.
- Squeeze your glutes at the top of the movement.
- Slowly lower your hips back to the starting position, controlling the descent of the barbell.
Common mistakes
- Hyperextending the lower back at the top shifts mechanical tension away from the glutes and strains the lumbar spine.
- Placing the feet too close or too far away directs the effort onto the quads or hamstrings rather than the glutes.
- Tilting the head backward disrupts spinal alignment and encourages an excessive arch in the lower back.
- Cutting the range of motion short prevents the hips from reaching full extension and misses peak glute activation.
Tips
- Always use a thick barbell pad or folded mat across the hips to protect the pelvic bones from bruising.
- Ensure your shins are strictly vertical at the top of the movement with your gaze locked forward.
- Drive upward firmly through your heels and pause for a deliberate contraction at the top of every rep.
Sets and reps
For hypertrophy and strength, perform 3 to 4 sets of 8 to 12 repetitions with 2 to 3 minutes of rest between sets. If training for raw strength, lower the rep range to 5 to 6 reps with slightly longer rest periods.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Why is the barbell hip thrust preferred over squats for glute growth?
Hip thrusts deliver peak tension at full hip extension while minimizing axial spinal load, isolating the glutes far more directly than back squats.
What should you do if your lower back hurts during hip thrusts?
Tuck your chin toward your chest and stop thrusting once your body forms a straight line to avoid arching the lower back. If discomfort persists, stop the exercise and consult a specialist.
