Exercise
Barbell Hip Thrust
The Barbell Hip Thrust is a compound lower-body strength exercise that builds glute power through loaded hip extension.
Barbell Hip Thrust
The Barbell Hip Thrust is a compound barbell exercise performed with the upper back supported and the load positioned across the hips. This setup allows direct loading of the hip extension pattern, making it a primary movement for developing glute strength and size.
The exercise mainly targets the glutes, with the hamstrings assisting in hip extension and the core helping stabilize the pelvis under load. Upper-body support reduces stress on the lower back, allowing strong muscle activation through a controlled range of motion.
The Barbell Hip Thrust is widely used in strength and hypertrophy programs, as well as athletic training focused on power and sprint performance. Load, volume, and tempo can be adjusted to emphasize muscle growth, maximal strength, or force production while maintaining joint-friendly mechanics.
How to Perform the Barbell Hip Thrust
Set up by sitting on the ground with your upper back against a bench and a loaded barbell positioned across your hips. Place a pad or towel between the barbell and your hip bones for comfort.
Position your feet flat on the ground about hip-width apart, with knees bent at approximately 90 degrees. Grip the barbell with both hands to stabilize it on your hips.
Brace your core by drawing your navel toward your spine while maintaining a neutral spine position. Keep your chin slightly tucked to maintain proper neck alignment.
Inhale deeply and drive through your heels to elevate your hips toward the ceiling. Keep your shoulders firmly planted on the bench throughout the movement.
At the top position, your torso and thighs should form a straight line parallel to the floor with knees at 90 degrees. Squeeze your glutes forcefully at the top of the movement while exhaling.
Maintain tension in your core and glutes at the top position for a brief pause. Ensure your knees stay in line with your toes, not caving inward.
Lower your hips in a controlled manner toward the floor while inhaling. Maintain the same back position on the bench throughout the descent.
Stop the downward movement just before your glutes touch the floor and immediately begin the next repetition. Keep tension in your glutes and hamstrings throughout the entire set.
Important information
- Keep your ribs down and avoid excessive arching in your lower back to prevent strain and maintain proper form.
- If you feel the exercise primarily in your lower back rather than your glutes, check your form and consider reducing the weight.
- Drive through your entire foot, but emphasize heel pressure to maximize glute engagement.
- Progress the exercise gradually by adding weight only after mastering proper form and feeling the work in your glutes.
FAQ - Barbell Hip Thrust
The barbell hip thrust primarily targets the gluteus maximus (glutes) with secondary activation of the hamstrings, adductors, and core muscles. EMG studies confirm it produces greater glute activation than squats or deadlifts, making it the premier exercise for posterior chain development.
Position your upper back against a bench with knees bent and feet flat on the floor hip-width apart. Place the barbell across your hip crease (use a pad for comfort), brace your core, and drive through your heels until your hips are fully extended with a straight line from shoulders to knees.
Start with a weight that allows 10-12 perfect repetitions with full hip extension and glute engagement. Most lifters can progress to thrusting significantly more weight than they squat—often 1.5-2× their squat weight—but always prioritize proper form over load.
For optimal glute development, perform hip thrusts 2-3 times weekly with at least 48 hours between sessions to allow for recovery. Advanced lifters might perform heavy hip thrusts once weekly and lighter, higher-rep variations in a second session.
Avoid excessive arching of the lower back, rising onto your toes instead of driving through heels, and incomplete hip extension. Also watch for the knees caving inward or using momentum rather than controlled movement—these errors reduce glute activation and increase injury risk.
Barbell Hip Thrust
Exercise Details
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