Barbell Hip Thrust
A intermediate powerlifting exercise for the glutes, done with a barbell.
How to do the Barbell Hip Thrust
- Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
- Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Barbell Hip Thrust
Barbell Glute BridgeBarbell · Intermediate
Kneeling SquatBarbell · Intermediate
Hip Lift with BandResistance band · Beginner
Questions
What muscles does the Barbell Hip Thrust work?
Mainly the glutes, with the calves and hamstrings helping.
Is the Barbell Hip Thrust good for beginners?
It's rated intermediate. Beginners can build up to it with Hip Lift with Band first.
What can I do instead of the Barbell Hip Thrust?
Good alternatives that train the glutes: Barbell Glute Bridge, Kneeling Squat or Hip Lift with Band.
How many sets and reps of the Barbell Hip Thrust should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).