Barbell Hip Thrust

Start

Finish

How to do it

Sit with the shoulder blades against a bench and the bar padded across the hip crease, tuck the chin, then drive through the heels until the hips are level with the knees and the shins are vertical.

Muscles worked

Primary: glutes · Also works: hamstrings, quads

Equipment

Barbell, Full gym

Common mistakes

• Hyperextending the lower back at lockout instead of finishing with the ribs down and the glutes squeezed
• Setting the bench too high so the shoulders ride up over it and the bar path goes backward
• Placing the feet too far out, which hands the movement to the hamstrings

Variations

• Band above the knees
• Pause two seconds at the top
• Feet elevated for more range

Can't do this one? Swap it for

• Hip Thrust
• Dumbbell Hip Thrust
• Band Hip Thrust
• Glute Bridge

Related exercises

• Hip Thrustglutes
• Glute Bridgeglutes
• Kettlebell Swingglutes
• Banded Hip Abductionglutes
• Single-Leg Glute Bridgeglutes
• Feet-Elevated Glute Bridgeglutes