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Barbell Hip Thrust

Reviewed by Dylan Maurick, Physiotherapist

The Barbell Hip Thrust is a compound lower-body strength exercise that builds glute power through loaded hip extension.

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Barbell Hip Thrust

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Published: Apr 22, 2025 · Updated: Apr 6, 2026

Muscles Worked: Barbell Hip Thrust

The barbell hip thrust mainly trains your glutes, especially the glute max, because they drive your hips up and finish each rep at the top. Your hamstrings and adductors help with the lift, but they work more as support than the main engine in this setup. Your abs, erector spinae, and upper back also brace to keep the bar path steady while you hold position on the bench. If you do it well, you should feel your glutes doing most of the work at lockout, which matches research showing high glute demand in the hip thrust (Neto et al., 2020).

Primary

Glutes

Secondary

Hamstrings Erector Spinae Abs Adductors

Technique and form

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.

Is the Barbell Hip Thrust good for muscle growth?

Yes. The barbell hip thrust is a very good exercise for building bigger glutes because it loads the glutes hard in the top half of the rep, where they do a lot of their best work, and studies show it produces high glute activation and can be an effective glute-focused exercise (Neto et al., 2019).

Strong glute squeeze at the top — The hip thrust is hardest near lockout, so your glutes have to keep pushing when your hips are fully extended. That makes it useful for lifters who struggle to feel their glutes in squats or deadlifts.
Heavy loading without beating up your lower back — Because the weight sits across your hips instead of hanging in your hands, many people can train the glutes hard with less whole-body fatigue than with a barbell deadlift. That can help you add quality glute volume across the week.
Comparable growth to squats — Research comparing hip thrusts and back squats found similar glute muscle growth over time, which tells you the hip thrust is not just a “burn” exercise but a real mass-builder when you progressively add load (Plotkin et al., 2023).
Easy to bias the glutes over the hamstrings — The setup lets you keep tension where you want it. If you drive through your heels, keep your ribs down, and finish by squeezing your butt instead of arching your back, the glutes usually stay front and center. You can pair it with a dumbbell hip thrust when barbells are taken.

Programming for muscle growth

Do 3-5 sets of 6-10 reps if your goal is strength-focused glute size, or 3-4 sets of 10-15 reps if you want more total glute volume with cleaner reps. Rest 90-150 seconds so your glutes can produce hard efforts again. Train it 1-3 times per week depending on how much other lower-body work you do. Use a brief pause at the top of each rep to make sure the glutes, not your lower back, finish the lift.

Barbell Hip Thrust vs. Other Glutes Exercises

Want to see how the Barbell Hip Thrust compares to other glute exercises? These comparisons break down glute activation, loading potential, skill level, and whether an exercise is better for strength, muscle growth, or power.

Barbell Hip Thrust vs Dumbbell Glute Bridge

Alternative Exercises

Dumbbell Hip Thrust

The Dumbbell Hip Thrust is a lower-body exercise that focuses on building glute strength using a bench and a single dumbbell.

Barbell Deadlift

The Barbell Deadlift is a foundational strength exercise that builds full-body power and proper lifting mechanics and improves control.

Kettlebell Swing

The Kettlebell Swing is a full-body strength exercise that builds power in the hips while improving work capacity and lower-body endurance.

Bodyweight Full Squat With Overhead Press

The Bodyweight Full Squat With Overhead Press is a full-body exercise that builds leg strength, shoulder endurance and coordination.

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FAQ - Barbell Hip Thrust

What muscles does the barbell hip thrust target?

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.

How should I set up for proper hip thrust form?

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.

How heavy should I go with hip thrusts?

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.

How often should I include hip thrusts in my training?

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.

What are common mistakes to avoid with the barbell hip thrust?

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.

Workouts with Barbell Hip Thrust

Glute workouts

Glute workouts focus on the largest and most powerful muscle group in your body. Strong glutes support athletic movement, posture, and injury prevention. These workouts combine compound lifts like hip thrusts and deadlifts with targeted isolation exercises such as glute kickbacks and abductions. Whether you're aiming for more explosive power or better lower body aesthetics, glute training is key for performance and balance.