Barbell Hip Thrust

Barbell Hip Thrust trains 4 of the 18 muscle groups Full Coverage tracks: Glutes 100%, Hamstrings 25%, Quads 15%, Adductors (inner thigh) 15%.

Accessory Level: Intermediate Barbell Bench Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Barbell Hip Thrust - Start position — Start position

Barbell Hip Thrust - Finish position — Finish position

How to do it

Sit on the floor with your upper back against the long edge of a bench, knees bent, feet flat.
Roll a loaded bar over your hips, with a pad on it.
Drive through your heels and lift your hips until your torso is parallel to the floor.
Squeeze your glutes hard at the top and tuck your ribs down - do not arch your lower back.
Lower under control. Your shins should be vertical at the top; adjust your feet if they are not.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Glute Bridge, it loads Glutes 20 points higher, Quads 15 points higher, Adductors (inner thigh) 15 points higher. It needs Barbell + Bench where the other uses Bodyweight. Compared with the Sumo Deadlift, it loads Lower back / erectors 65 points lower, Hamstrings 50 points lower, Adductors (inner thigh) 45 points lower. It needs Barbell + Bench where the other uses Barbell.

Other ways to train this

Glute Bridge Bodyweight

Other exercises for the Glutes

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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