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Barbell Hip Thrust

Barbell Hip Thrust

The Barbell Hip Thrust is a compound exercise that primarily targets the glutes, while also engaging the hamstrings, core, and lower back muscles. This exercise is particularly beneficial for individuals looking to strengthen their posterior chain and improve hip power and stability. Whether you are a seasoned weightlifter or just starting your fitness journey, the Barbell Hip Thrust can be a valuable addition to your lower body workout routine. To perform the Barbell Hip Thrust, you will need a barbell, a bench, and some weights. Start by sitting on the ground with your back against the bench and place the barbell across your hips. Position your feet flat on the floor, a comfortable distance away from your body. Engage your core and begin the movement by driving through your heels and lifting your hips off the ground, until your body forms a straight line from your knees to your shoulders. Hold the top position for a second or two, squeezing your glutes, before slowly returning to the starting position. It's crucial to maintain proper form throughout the exercise to maximize its effectiveness and prevent injury. Keep your gaze straight ahead, your shoulders pressed into the bench, and avoid overarching your lower back. As you progress, you can gradually increase the weight load to continue challenging your muscles and stimulating growth. Remember to always warm up before attempting any exercise and consult with a fitness professional if you have any concerns or limitations. Incorporating the Barbell Hip Thrust into your fitness routine can help build strength and improve athletic performance. Additionally, stronger glutes can contribute to injury prevention and enhance overall aesthetic appeal. Be consistent with your workouts, focus on proper technique, and consider incorporating this exercise into a well-rounded lower body training program.


  • Sit on the ground, with your back against a bench and your feet shoulder-width apart, planted firmly on the ground.
  • Place a barbell across your hips, just below your pelvic bone.
  • Grip the bar with both hands, using an overhand grip.
  • Press your heels into the ground and engage your glutes and core.
  • Initiate the movement by pushing through your heels, raising your hips off the ground until your body forms a straight line from your knees to your shoulders.
  • Squeeze your glutes at the top of the movement, and hold for a brief pause.
  • Lower your hips back down to the starting position in a controlled manner.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on form and technique to engage the glutes effectively.
  • Start with lighter weight and gradually increase as you become more comfortable with the movement.
  • Incorporate progressive overload by adding more repetitions, sets, or weight over time.
  • Optimize your range of motion by using a full hip extension and strong contraction of the glutes at the top of the movement.
  • Engage your core muscles and maintain a neutral spine throughout the exercise.
  • Ensure your feet are positioned firmly on the ground and about hip-width apart for stability.
  • Consider using a hip thrust pad or thick towel to provide cushioning and protect your hips.
  • Experiment with different foot positions such as wide stance or toes pointed outward to target different areas of the glutes.
  • Include variations like single-leg hip thrusts or barbell glute bridges to add variety and challenge your muscles.
  • Prioritize recovery by giving yourself enough rest between sets and incorporating proper nutrition and sleep for optimal muscle growth.

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