Barbell Hip Thrust
A hip extension exercise performed with the upper back on a bench and a barbell across the hips. It is one of the most effective exercises for loading the glutes at full hip extension.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Quadriceps
- Adductors
- Gluteus Medius
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on the floor with your upper back against the edge of a bench, a padded barbell over your hip crease, and feet flat about hip-width apart.
Brace your trunk and tuck your chin slightly.
Drive through your heels to lift your hips until your torso is parallel to the floor.
At the top, shins should be roughly vertical; squeeze the glutes hard.
Lower the hips under control until just above the floor.
Repeat without losing the rib-down position.
Breathing: Inhale at the bottom, exhale as you drive the hips up.
Coaching tips
Chin tucked, ribs down
Drive through the heels
Shins vertical at the top
Squeeze, don't arch
Common mistakes
Arching the lower back to finish
Feet too far forward or too close
Bench too high
Not reaching full hip extension
Safety notes
Use a bar pad or thick towel over the hips and a stable bench that won't slide.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.