Legs · Barbell · Intermediate
Barbell Hip Thrust
The barbell hip thrust is the most direct heavy exercise for the glutes. With your upper back on a bench and a padded barbell across your hips, you drive your hips up to full extension, where the glutes work hardest.
- Primary muscles
- Gluteus Maximus, Hamstrings
- Equipment
- Barbell
- Level
- Intermediate
- Sets × reps
- 3–4 × 8–12
- Rest
- 90 s–2 min
Muscles worked
Estimated activation, matching the orange paint on the 3D model.
- Gluteus Maximusprimary
- Hamstringsprimary
- Quadricepssecondary
How to do the barbell hip thrust
- Sit on the floor with your upper back against the edge of a bench, near the top of your shoulder blades.
- Roll a padded bar into your hip crease and steady it with both hands.
- Plant your feet flat about shoulder width, toes turned out a little, close enough that your shins will be vertical at the top.
- Brace, keep your ribs down and drive through your whole foot until your knees, hips and shoulders line up.
- Hold for a one-count with your glutes squeezed, then lower under control.
Form cues and common mistakes
The same coaching points MUSQ shows on the lifter in the app.
Hip Extension
The hips rise until the torso is level with the floor.
Why it mattersThe gluteus maximus is the main hip extensor in this lift, and a rep only ends when the hips are straight; stopping short leaves out the end of the range, where the glutes are at their shortest.
Common mistakeStopping short of lockout, with the hips hanging below the line of the knees and shoulders.
Do this insteadDrive through the whole foot until knees, hips and shoulders line up, hold for a one-count, then lower under control.
Spine Position
The height comes from the hips, not the lower back.
Why it mattersWith the ribs down and the pelvis near neutral, the hips lift the bar; arching the lower back adds height through the spine instead of the hips, and a big arch under load can add stress to the lower back.
Common mistakeFlaring the ribs and arching the lower back at the top, so the lower back bows up above the line of the hips and shoulders.
Do this insteadBrace before each rep, keep the ribs down and the head in line with the spine, and stop when the torso is level.
Foot Position
Set the feet so the shins are vertical at the top.
Why it mattersWith the knees near 90 degrees at lockout the hamstrings are shortened at the knee and can help less, so the glutes take more of the hip extension; in one small study, moving the feet further out raised hamstring activity and lowered quadriceps activity with no gain in glute activity.
Common mistakeSetting the feet too far out, so the shins slope away and the knees open well past 90 degrees at the top.
Do this insteadPlant the feet flat about shoulder-width apart, toes turned out a little, close enough that the shins stand vertical at lockout.
Bench Contact
The upper back pivots on the edge of the bench.
Why it mattersHinging on one spot lets the hips rise around a fixed point; sliding along the bench moves the hips away from the feet and changes the knee angle mid-rep.
Common mistakeSliding the back up the bench as the hips rise, until the edge sits near the bottom of the shoulder blades.
Do this insteadRest the upper back across the bench edge near the top of the shoulder blades and let the torso rock over that spot without sliding.
Bar Position
A padded bar sits in the crease of the hips.
Why it mattersOver the hip crease the bar loads hip extension directly, and a thick pad spreads the pressure on the pelvis; the hands only keep it from rolling toward the stomach.
Common mistakeLetting the bar roll off the hip crease and up onto the stomach near the top.
Do this insteadRoll the bar into the hip crease over a thick pad and steady it with both hands just outside the pad.
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Barbell Hip Thrust FAQ
Hip thrust or glute bridge?
Both extend the hips. The hip thrust puts your back on a bench for more range and usually heavier loads; the glute bridge starts from the floor and is quicker to set up.
Where should I feel hip thrusts?
Mostly in the glutes. If you feel your lower back, keep your ribs down and stop when your torso is level; if you feel your hamstrings, bring your feet a little closer.
How do I make the barbell comfortable?
Use a thick bar pad or a folded mat across your hips.
