Barbell Hip Thrust

Barbell Hip Thrust

The Barbell Hip Thrust is a compound exercise that primarily targets the glutes, hamstrings, and lower back muscles. It involves the use of a barbell placed across the hips while performing a hip extension movement. This exercise has gained popularity for its ability to effectively strengthen and tone the posterior chain muscles, which play a crucial role in various athletic activities and overall lower body strength. One of the key benefits of the Barbell Hip Thrust is its potential to improve hip thrust strength and power. This can have a positive impact on movements such as running, jumping, and squatting. By specifically targeting the glutes and hamstrings, the exercise can also enhance overall lower body stability and reduce the risk of injuries. The Barbell Hip Thrust can be performed using various progressions, allowing individuals to gradually increase the resistance and difficulty level. This makes it suitable for both beginners and more advanced fitness enthusiasts. Incorporating this exercise into your training routine can help to not only develop stronger glutes and hamstrings but also improve hip mobility and reduce issues such as lower back pain. It's worth noting that proper form and technique are crucial when performing the Barbell Hip Thrust. Maintaining a neutral spine, engaging the glutes throughout the movement, and avoiding excessive arching of the lower back are essential to reap the full benefits of this exercise. As with any exercise, it's always a good idea to start with a lighter weight and gradually progress as strength and form improve.


  • Start by sitting on the ground with your upper back against a bench or step. Place a barbell across your hips, with your hands holding onto the bar for support.
  • Position your feet shoulder-width apart and bend your knees, keeping your feet flat on the ground.
  • Contract your glutes and drive your hips upwards by pushing through your heels, until your body forms a straight line from your shoulders to your knees.
  • Hold the contracted position for a moment, ensuring you squeeze your glutes at the top of the movement.
  • Slowly lower your hips back down to the starting position, maintaining control throughout the entire range of motion.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your glutes throughout the entire movement.
  • Start with a lighter weight and gradually increase as you build strength.
  • Maintain a neutral spine position and avoid arching your back.
  • Squeeze your glutes at the top of the movement for an extra contraction.
  • Ensure proper foot placement by aligning your knees with your ankles.
  • Control the tempo by lowering the barbell slowly and explosively thrusting upwards.
  • Use a barbell pad or towel to create a cushion and reduce discomfort.
  • Incorporate different variations such as single-leg hip thrusts to target each glute individually.
  • Add resistance bands around your knees to further activate the glute muscles.
  • Pair the barbell hip thrust with other compound exercises for a well-rounded lower body workout.


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