Barbell Hip Thrust
The barbell hip thrust is a compound exercise targeting the gluteal muscles. Performed with the upper back elevated on a bench, it allows for a full range of hip extension under heavy load, making it the most effective exercise for glute development.
How to do it
- Sit on the floor with your upper back against a bench and a padded barbell across your hips.
- Plant your feet flat on the floor hip-width apart with knees bent.
- Drive through your heels to thrust your hips upward until your body forms a straight line from knees to shoulders.
- Squeeze your glutes at the top of the movement.
- Lower your hips back toward the floor in a controlled manner and repeat for the desired number of repetitions.
Form cues
- Rest your shoulder blades against the edge of a stable bench.
- Keep your shins vertical at the top of the lift.
- Drive through your heels to lift your hips.
- Squeeze your glutes firmly at the top without overarching your lower back.
- Keep your chin tucked and look forward throughout the movement.
Breathing: Inhale as you lower your hips toward the floor, and exhale forcefully as you drive your hips upward.
Common mistakes
- Hyperextending the lower back at the top places unnecessary stress on the spine instead of isolating the glutes.
- Placing the feet too far away shifts the work to the hamstrings and reduces glute activation.
- Using too much weight before mastering the form often leads to poor range of motion and lower back strain.
- Looking straight up at the ceiling can cause the neck to strain and the lower back to arch prematurely.
Muscles worked
Primary: glutes. Secondary: upper legs, lower back, abs.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 75 s
Lose weight
3–4 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp lower back or hip discomfort, ease off and reduce the weight.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this exercise more in my lower back than my glutes?
This usually happens if you push your hips too high and arch your lower back at the top. Focus on tucking your pelvis slightly and stopping when your body forms a straight line.
Where should the barbell sit on my hips?
The bar should rest directly across the crease of your hips, right over your pelvic bones. Use a padded bar wrap or a folded mat to keep it comfortable.
How often can I do barbell hip thrusts?
Two to three times per week with at least one rest day between sessions is plenty for most beginners to recover and build strength.
Can I do this exercise without a barbell?
Yes, you can start with just your body weight against a bench or use a resistance band around your thighs before adding external weight.