Barbell Hip Thrust
Expert Advice
Keep your chin tucked and ribs down to maintain a neutral spine and prevent hyperextension of the lower back at the top of the movement.
How-to-do Steps
- Sit on the ground with a bench behind you and a barbell over your legs.
- Lean back against the bench so that your shoulder blades are near the top of it.
- Drive through your feet, extending your hips vertically with the barbell.
- Squeeze your glutes at the top, then lower the hips back down.
- Repeat for the desired number of repetitions.
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Muscles Worked
Barbell Hip Thrust primarily targets the Glutes, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Secondary
Hamstrings25%
Quads25%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Hip Thrust work?
Barbell Hip Thrust primarily targets the Glutes. Secondary muscles involved include Hamstrings, Quads. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Hip Thrust?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Hip Thrust suitable for beginners?
Barbell Hip Thrust is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
