Exercise guide · Legs & Glutes

Barbell Hip Thrust

The barbell hip thrust is one of the most effective exercises for building the glutes. With your upper back resting against a bench and a barbell across your hips, you drive your hips powerfully upward through a full range of motion, loading the glutes at every point of the lift.

  • Targets: Glutes
  • Equipment: Barbell
  • Type: Compound
Barbell Hip Thrust exercise illustration showing the movement position

Step by step

How to do the Barbell Hip Thrust

  1. Sit on the floor with your upper back against a sturdy bench, positioned at mid-shoulder blade height. Use a barbell pad or folded mat under the bar and roll it over your thighs to rest at your hip crease.
  2. Plant your feet flat on the floor, about hip-width apart. When your hips are fully raised, your shins should be close to vertical and your knees at roughly a 90° angle.
  3. Brace your core, tuck your chin to your chest, and lightly grip the barbell with both hands to keep it from rolling.
  4. Press through your heels and drive your hips up until your torso is parallel to the floor and your body forms a straight line from knees to shoulders. Squeeze your glutes hard.
  5. Hold for one to two seconds at the top—focus on glute contraction rather than just reaching height.
  6. Lower your hips slowly back toward the floor without letting them touch, then drive back up for the next rep.

Form cues

  • Chin to chest to keep a neutral spine—not looking up
  • Drive with glutes, not lower back—feel it in the rear, not the spine
  • Full squeeze at the top—pause and feel the contraction
  • Feet stay flat through every rep

Common mistakes

  • Hyperextending the lower back at the top instead of squeezing glutes
  • Looking up at the ceiling, which forces the back into excessive arch
  • Feet placed too far forward or too close, creating strain at the knee or hip
  • Bouncing the barbell off the hips instead of controlling each rep

Muscles worked

Primary

Glutes

Secondary

Hamstrings

Safety: Always use a barbell pad and position the bench against a wall so it cannot slide backward. Start light to dial in foot placement before adding heavy load.

Alternatives

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