Barbell Hip Thrust
The hip thrust is the only common lower-body lift where peak resistance lands at full hip extension, which is exactly where the glute is strongest and where squats give it almost nothing.
How to do Barbell Hip Thrust
- 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.
Barbell Hip Thrust Sets and Reps by Goal
Strength
4 sets of 5-8 reps with 2-3 minutes rest and a one-second squeeze at the top of every rep.
Hypertrophy
3-4 sets of 8-15 reps with 90 seconds rest, pausing two seconds at lockout. The pause matters more here than the load.
Endurance
3 sets of 20-25 reps with a lighter bar or a band, 60 seconds rest, keeping the hips moving continuously.
Common Barbell Hip Thrust Mistakes
Hyperextending the lower back at the top instead of extending the hip.
Tuck the ribs down and finish with the torso parallel to the floor. If you feel it in the lower back, you went past hip extension.
Placing the feet too far forward, which turns the movement into a hamstring exercise.
Set the feet so the shins are vertical at the top of the rep. Too close and the quads take over, too far and the hamstrings do.
Bouncing off the floor at the bottom to build momentum.
Lower under control until the hips are just off the floor, pause briefly, then drive back up through the heels.
Easier and Harder Than Barbell Hip Thrust
Swap Barbell Hip Thrust For
Barbell Hip Thrust — Frequently Asked Questions
How do you do the Barbell Hip Thrust?
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. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Hip Thrust work?
The Barbell Hip Thrust primarily targets the glutes. It is classified as a legs exercise and is performed with a barbell.
How many sets and reps of the Barbell Hip Thrust should I do?
For muscle growth: 3-4 sets of 8-15 reps with 90 seconds rest, pausing two seconds at lockout. The pause matters more here than the load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Hip Thrust good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Hip Thrust?
Try the Romanian Deadlift, Barbell Squat or the Dumbbell Lunge. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
