With the upper back resting on a bench and a barbell across the hips, the hip thrust drives the hips up until the torso is parallel to the floor and squeezes the glutes hard at the top. It is one of the most effective exercises for glute strength and size, because the glutes are loaded most at full hip extension.
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How effective is this exercise for you?
4
Sets
10
Reps
Barbell
Equipment
7.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Glutes
➕
Secondary
Hamstrings, Core
📋 How To Perform Barbell Hip Thrust
1
Sit on the ground with your upper back against a bench, knees bent, feet flat on the floor.
2
Roll a loaded barbell over your hips — use a pad or towel for comfort.
3
Brace your core and drive through your heels, squeezing your glutes to lift your hips up.
4
At the top, your body should form a straight line from shoulders to knees — pause and squeeze hard.
5
Lower under control until your hips are just above the floor, then repeat.
💡 Benefits of Barbell Hip Thrust
Builds the glutes with heavy loads and a strong peak contraction, and improves hip extension power that carries over to sprinting, jumping and deadlifting. It also places less stress on the lower back than most other heavy glute exercises.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 8 to 12 reps with a pause at the top of each rep. Place a pad or mat around the bar, set the bench at about mid-back height, and keep the chin tucked and the ribs down.
⚠️ Common Mistakes to Avoid
Hyperextending the lower back at the top instead of finishing with the glutes
Placing the feet too far or too near so the shins are not vertical
Letting the bar roll up the body during the rep
✅ Pro Tips
Tuck the chin and keep the ribs down so the hips do the work
Squeeze the glutes hard and pause for a second at the top
🛡️ Safety Notes
Use a pad or mat for the bar and avoid arching the lower back at the top. Stop if you feel the movement in the lower back rather than the glutes, and reduce the weight.
🔁 Progressions & Regressions
Make it harderpause reps, single-leg thrusts or heavier loads.
Make it easierglute bridge with no weight or a dumbbell on the hips.
Until the torso is roughly parallel to the floor and the shins are vertical, with the glutes squeezed. Going higher usually just arches the lower back.
Will hip thrusts hurt my lower back?
They should not. If you feel it in the lower back, you may be over-arching or the weight may be too heavy.
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