HyperBody
Exercise library · Legs

Barbell Hip Thrust.

A powerful glute-building exercise that targets the glutes and hamstrings through hip extension.

IntermediateBarbell, Bench
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Glutes
Secondary
Hamstrings
The play-by-play

How to do it.

  1. Step 01

    Sit on the floor with your upper back against a bench, knees bent, feet flat.

  2. Step 02

    Place a padded barbell across your hips, holding it for stability.

  3. Step 03

    Drive through your heels, lifting your hips towards the ceiling.

  4. Step 04

    Squeeze your glutes forcefully at the top of the movement.

  5. Step 05

    Form a straight line from your shoulders to your knees.

  6. Step 06

    Slowly lower your hips back down to the starting position.

What separates good from great

Pro cues.

  • Ensure your upper back is stable on the bench.

  • Focus on glute contraction rather than lower back arching.

  • Use a full range of motion, feeling the stretch at the bottom.