Barbell Hip Thrust.

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.

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.

Questions, answered.

What is the Barbell Hip Thrust?

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

What muscles does the Barbell Hip Thrust work?

The Barbell Hip Thrust primarily works your glutes. It also recruits your hamstrings as secondary movers.

What equipment do I need for the Barbell Hip Thrust?

You need a barbell and a bench to perform the Barbell Hip Thrust.

How many sets and reps should I do for the Barbell Hip Thrust?

A typical prescription for the Barbell Hip Thrust is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Barbell Hip Thrust good for beginners?

The Barbell Hip Thrust is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.