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Barbell Hip Thrust
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Home ›
Glutes ›
Barbell Hip Thrust
Barbell Hip Thrust
GlutesBarbellHingeStrength
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
How To Perform
1
Lie on your back with knees bent and feet flat on the floor hip-width apart.
2
Drive through your heels and squeeze your glutes to push your hips toward the ceiling.
3
Your body should form a straight line from knees to shoulders at the top.
4
Hold for 1 second at the top, squeezing the glutes hard.
5
Lower your hips back down with control — don't let them crash to the floor.
Pro Tips
Focus on feeling the target muscle working rather than just moving the weight.
The last 2-3 reps of a set are where growth happens — push through them with good form.
Rest 60-90 seconds between sets for hypertrophy, 2-3 minutes for strength work.
Overview
The Barbell Hip Thrust targets the legs, with Hamstrings picking up the supporting work, performed using a barbell. It hits the muscle through a natural movement arc that allows good loading without excessive joint stress.
Muscles Worked
Legs
75%
Hamstrings
42%
Core
32%
Lower Back
22%
Common Mistakes
Using too much weight and sacrificing form to complete the movement.
Rushing through reps — speed kills the time under tension that drives results.
Neglecting the eccentric phase — lowering with control is where a lot of the growth happens.
About Training Your Glutes
The glutes — primarily the gluteus maximus, with the medius and minimus on the side of the hip — are the strongest muscles in the body and the engine of hip extension. Well-developed glutes drive performance in squats, deadlifts, and sprints, and support the lower back and hips.
Hip thrusts and glute bridges load the glutes through their strongest range and are the most direct builders. Squats, lunges, and Romanian deadlifts add size through deep hip flexion, while abduction work and kickbacks target the upper and side glutes for shape and hip stability.
Focus on driving through the heels and squeezing the glutes hard at the top of each rep rather than arching the lower back.
