Barbell Hip Thrust
A hip-hinge exercise performed with your upper back on a bench, one of the most direct ways to build glute strength.
How to do it
- 1Sit on the floor with your upper back against a bench and a barbell positioned over your hips.
- 2Plant your feet flat on the floor and drive through your heels to lift your hips up.
- 3Extend fully at the top, forming a straight line from your shoulders to your knees, then squeeze your glutes.
- 4Lower your hips back down with control.
Common mistakes
- Overextending the lower back at the top instead of stopping at a straight body line.
- Pushing through the toes instead of the heels.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Barbell Hip Thrust safe for beginners?
The Barbell Hip Thrust is tagged intermediate, meaning it generally works best once you already have some legs training experience. If you're new to training, building a base with the Bodyweight Hip Thrust first is a reasonable place to start.
See the Bodyweight Hip ThrustWhat muscles does the Barbell Hip Thrust work?
The primary mover is your glutes. As a legs movement, it also involves your hamstrings and lower back.
What can I substitute if I don't have barbell or bench for the Barbell Hip Thrust?
The Kettlebell Swing targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have barbell or bench available.
See the Kettlebell SwingRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.