Gym

Barbell Hip Thrust

With your upper back on a bench and a barbell over your hips, drive to full hip extension. The most direct way to load the glutes heavy through a full range.

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Suggested use

Sets

Reps

8-12

Rest

2m 00s

Gym

Intermediate

Hypertrophy

Strength

Hinge

Muscles worked

Primary

Glutes

Secondary

Hamstrings

Quads

Equipment

Barbell

Bench

How to do it

Sit on the floor with your upper back against a stable bench and roll the padded bar over your hips.
Plant your feet hip-width apart so your shins are vertical at the top of the rep.
Tuck your chin and brace your trunk with ribs down.
Drive through your heels and lift your hips until your torso is parallel to the floor.
Squeeze your glutes hard at the top for a full second — do not arch the lower back.
Lower your hips under control and repeat without dumping tension.

Common mistakes

Hyperextending the lower back at the top instead of finishing with the glutes.
Placing the feet too far forward so the hamstrings cramp and take over.
Pushing through the toes rather than driving through the heels.
Bouncing reps off the floor with no control.

Safety first

Always use a bar pad or folded mat over the hips.
Make sure the bench is secured against a wall or rack so it cannot slide.
Own the top position with a pause before chasing heavier loads.

Who should avoid or modify

Acute hip or lower-back pain — consult a licensed clinician first.
Recent hip surgery (consult your clinician).
Pregnancy — seek individualized guidance from a qualified professional before loaded supine work.