Barbell Hip Thrust

Barbell Hip Thrust targets glutes, hamstrings, and quads. This powerful exercise builds lower body strength, improves hip extension, and enhances athletic

IntermediateHips Barbell

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Barbell Hip Thrust

Compound

Barbell Resistance Band Hip Thrust

Hips · Barbell

Intermediate

Compound

Barbell one leg hip thrust

Hips · Gluteus Maximus · Barbell

Advanced

Compound

Resistance Band Hip Thrusts

Hips · Gluteus Maximus · Resistance Band

Intermediate

Compound

Dumbbell Single Leg Hip Thrust

Hips · Gluteus Maximus · Dumbbell

Intermediate

Description

A strength exercise that targets the glutes, performed using a barbell. The individual sits on the ground with a bench behind them, rests the barbell on their hips, and thrusts up.

Save Barbell Hip Thrust to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Barbell Hip Thrust

01
Setup
Position a sturdy bench behind you. Sit on the floor with your upper back against the bench, knees bent, and feet flat on the floor hip-width apart.
02
Setup
Roll a padded barbell over your hips, resting it comfortably between your pelvic bones and pubic bone.
03
Brace your core, engage your glutes, and drive through your heels to lift your hips off the floor, extending them fully until your body forms a straight line from your shoulders to your knees. Exhale as you thrust.
04
Squeeze your glutes powerfully at the top of the movement, ensuring your shins are vertical and your knees are directly over your ankles.
05
Slowly lower your hips back down to the starting position with control, maintaining tension in your glutes throughout the eccentric phase. Inhale as you lower.

Tips

Adjust your foot distance; if your feet are too far out, you'll feel it more in your hamstrings, too close, and it will be more quads. Find the sweet spot where you feel your glutes maximally.
Keep your chin tucked towards your chest throughout the movement to maintain a neutral spine and prevent hyperextension of your neck and lower back.
Control the eccentric (lowering) phase of the movement; don't just let the weight drop, as this increases time under tension and builds more strength.
Focus on achieving full hip extension at the top by squeezing your glutes hard, imagining you're pushing your hips towards the ceiling.

Common mistakes

Many people hyperextend their lumbar spine at the top instead of achieving full hip extension; fix this by engaging your core and squeezing your glutes to tilt your pelvis posteriorly.
Failing to lower the hips sufficiently or fully extend at the top limits glute activation; ensure your hips drop nearly to the floor and rise until your body forms a straight line from shoulders to knees.
Pushing off your toes reduces glute engagement and shifts work to the quads; actively drive through your heels to maximize glute activation.

In the Ellim app, Barbell Hip Thrust unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train barbell hip thrust?

Get Ellim — Free

Questions

What muscles does Barbell Hip Thrust work?

Barbell Hip Thrust primarily targets Gluteus Maximus. Secondary muscles include Hamstrings, Quadriceps.

Is Barbell Hip Thrust good for beginners?

Barbell Hip Thrust is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Barbell Hip Thrust?

You need Barbell to perform Barbell Hip Thrust. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Hip Thrust?

Adjust your foot distance; if your feet are too far out, you'll feel it more in your hamstrings, too close, and it will be more quads. Find the sweet spot where you feel your glutes maximally. Keep your chin tucked towards your chest throughout the movement to maintain a neutral spine and prevent hyperextension of your neck and lower back. Control the eccentric (lowering) phase of the movement; don't just let the weight drop, as this increases time under tension and builds more strength. Focus on achieving full hip extension at the top by squeezing your glutes hard, imagining you're pushing your hips towards the ceiling.

What are common mistakes when doing Barbell Hip Thrust?

Many people hyperextend their lumbar spine at the top instead of achieving full hip extension; fix this by engaging your core and squeezing your glutes to tilt your pelvis posteriorly. Failing to lower the hips sufficiently or fully extend at the top limits glute activation; ensure your hips drop nearly to the floor and rise until your body forms a straight line from shoulders to knees. Pushing off your toes reduces glute engagement and shifts work to the quads; actively drive through your heels to maximize glute activation.