Hip Thrust (Barbell)
The hip thrust was popularized by strength coach Bret Contreras, also known as “The Glute Guy.”
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.
Hip Thrust (Barbell) Muscles Worked
How to Do the Hip Thrust (Barbell)
- 01
Sit on the floor with your upper back against a bench and barbell over your hips.
- 02
Roll the bar into position and plant feet hip-width apart, knees bent.
- 03
Drive through your heels to lift the hips, squeezing glutes at the top.
- 04
Lower the bar with control until hips are just above the floor, then repeat.
Form & Technique Tips
Use a padded bar or barbell pad for comfort; use a stable bench that won’t slide during reps.
⚠ Injury Risks
Neck strain from looking up, lower back hyperextension, poor bar placement causing hip bruising
Ensure proper bench height and neck position to avoid lower back and cervical spine stress during heavy lifts.
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.
Taking It Further
Increase barbell weight, add tempo reps or pause holds, or progress to single-leg variations.
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These free programs include the Hip Thrust (Barbell). Follow a structured plan, track your progress, and get stronger in the Boostcamp app.
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