Barbell Hip Thrust
Upper legsStrengthIntermediateBarbell
A compound glute exercise using a barbell across the hips.
How to do it
- Sit on the floor with your upper back against a bench, barbell across your hips.
- Drive your hips up until your thighs are parallel to the floor.
- Squeeze your glutes at the top.
- Lower your hips back down with control.
- Repeat.
Tips
- Tuck your chin and keep your ribs down at the top.
- Finish with your shins vertical, driving through your heels.
- Reach full hip extension without arching your lower back.
Muscles
Primary: Glutes (max), Glutes (medius)
Secondary: Hamstrings
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Variations
One Arm Kettlebell Floor Glute Bridge PressKettlebell · Intermediate
Single Leg Glute BridgeNo equipment · Intermediate
Single-Leg Glute Bridge HoldNo equipment · Intermediate
Plate-Loaded Glute DriveHip thrust machine · Beginner
Smith Machine Hip ThrustSmith machine · Beginner
Dumbbell Hip ThrustDumbbells · Beginner
Kettlebell Hip ThrustKettlebell · Beginner
Banded Hip ThrustLoop band · Beginner
