Hip Thrust (Barbell) Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Hip Thrust (Barbell) Exercise Demo

Exercise Profile

Exercise Equipment

Barbell

Primary muscles

Glutes

Secondary muscles

Hamstrings, Lower Back, Abs

Exercise Category

Hip Hinge / Glute Isolation

Hip Thrust (Barbell) Muscles Worked

Front

Back

MuscleSet

Glutes

55.6%

Hamstrings

22.2%

Lower Back

11.1%

Abs

11.1%

Hip Thrust (Barbell) Overview

The barbell hip thrust is a premier glute-building exercise that allows for maximal glute activation without overloading the spine. With the upper back on a bench and a barbell across the hips, lifters drive their hips upward to engage the glutes in a short but intense range of motion. Hip thrusts are favored for their ability to isolate the glutes more effectively than many squat or deadlift variations. They're particularly useful for athletes aiming to improve sprinting, jumping, and posterior chain strength. Using proper padding and a controlled tempo ensures comfort and effectiveness.

Why Do The Hip Thrust (Barbell) ?

Hip Thrust (Barbell) is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Hip Thrust (Barbell)

1. Sit on the floor with your upper back against a bench and barbell over your hips. 2. Roll the bar into position and plant feet hip-width apart, knees bent. 3. Drive through your heels to lift the hips, squeezing glutes at the top. 4. Lower the bar with control until hips are just above the floor, then repeat.

Machine Tips

Use a padded bar or barbell pad for comfort; use a stable bench that won’t slide during reps.

How to Progress

Increase barbell weight, add tempo reps or pause holds, or progress to single-leg variations.

PROGRAMS WITH Hip Thrust (Barbell)