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All exercises

Barbell hip thrust

Intermediate

Barbell hip thrust is a compound barbell exercise for the glutes, also working the hamstrings, quads, and abs.

What it works

Primary muscle

Glutes

Also works

HamstringsQuadsAbs

Equipment
Barbell
Movement
Legs
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
150 seconds

How to do it

  1. 1Sit on the floor with your upper back against a bench and a padded barbell over your hips.
  2. 2Plant your feet flat, about shoulder-width apart, shins vertical at the top of the lift.
  3. 3Tuck your chin and drive through your heels, lifting the bar until your hips are level with your knees.
  4. 4Squeeze your glutes hard at the top without arching your lower back.
  5. 5Lower under control until the plates touch the floor, and start the next rep.
Logged today · 150 seconds restBarbell hip thrust

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