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IntermediateGlutesBarbellCompound

Barbell Hip Thrust

A highly effective glute-building exercise performed with a barbell. Hip thrusts increase glute strength and size, and improve hip extension power.

Barbell Hip Thrust demonstration

Visual demonstration — Barbell Hip Thrust

Muscles Worked

Gluteus Maximus (Primary)HamstringsQuadriceps

Step-by-Step Instructions

  1. 1Sit on the ground with your upper back against a bench and roll a loaded barbell over your hips.
  2. 2Bend your knees and place your feet flat on the floor, shoulder-width apart.
  3. 3Drive through your heels to lift your hips, fully extending at the top.
  4. 4Lower your hips back down with control.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep your chin tucked and ribs down.
  • Squeeze your glutes at the top position.
  • Use a pad to protect your hips from the barbell.

Common Mistakes to Avoid

  • Overextending the lower back.
  • Not achieving full hip extension.
  • Letting knees cave inward.

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