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Barbell Hip Thrust Pulse
Barbell-loaded hip extension with small pulses at the top to maximize glute tension for hypertrophy and strength; targets glutes intensely while stabilizing the core.
About Exercise
Equipment
Barbell, Flat Bench, Plates
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Lower Back, Quads, Adductors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus
Lower Back
5/10Erector Spinae
Quads
4/10Vastus Lateralis, Vastus Medialis
Adductors
3/10Adductor Magnus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Sit on the floor with upper back against a flat bench edge below shoulder blades. Roll loaded barbell over hips with pad for comfort, feet flat hip-width apart, knees bent.
- Brace core and drive through heels to lift hips to full extension, forming straight line from shoulders to knees.
- Squeeze glutes hard at top.
- Perform 3-5 small pulses: lower hips quarter way, then thrust back to extension.
- Keep glutes engaged during pulses.
- After pulses, lower hips controlled without fully resting until set ends.
- Repeat for reps.
Coaching Tips
Form Cues
- Drive through heels
- Squeeze glutes at top
- Maintain neutral spine
- Keep chin tucked
- Pulse with control
Breathing
Inhale during descent, exhale forcefully during thrust and pulses while bracing core.
Tempo
2-1-1
Range of Motion
Lift hips from floor to full extension where torso and thighs align; pulses are quarter-ROM at peak contraction.
Safety
Safety Notes
- Use barbell pad to protect hips
- Ensure bench is stable against wall
- Avoid if acute lower back pain
- Start with light weight for form
- Tuck pelvis to prevent arching
Spotting
Spotter can assist by stabilizing barbell or supporting hips if needed; not typically required with proper setup.
Common Mistakes
- Over-arching lower back
- Using momentum in pulses
- Feet too far forward shifting to quads
- Letting barbell roll off hips
- Incomplete glute squeeze
When to Avoid
- Acute lower back injury
- Sacroiliac joint dysfunction
- Hip impingement
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot placement
Build Up First
- Master standard barbell hip thrust
- Core bracing proficiency
Also known as
Pulsing Barbell Hip Thrust, Barbell Glute Pulse
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