Barbell Hip Thrust
Auto DetectedBarbell hip thrust that targets glutes and hamstrings to build strength and hypertrophy; upper back supported on bench for greater hip extension and activation compared to floor-based bridges.
About Exercise
Equipment
Barbell, Flat Bench, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Quads, Lower Back, Abs
Accessory Muscles
Adductors
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Quads
4/10Rectus Femoris
Lower Back
3/10Erector Spinae
Abs
3/10Rectus Abdominis
Adductors
2/10Adductor Magnus
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Sit on the floor with upper back against a stable bench edge below shoulder blades. Roll padded barbell over hips and place feet flat, hip-width apart, shins vertical at top.
- Brace core and tuck chin.
- Drive through heels to lift hips.
- Extend hips fully, squeezing glutes.
- Form straight line from shoulders to knees.
- Pause briefly at top.
- Lower hips controlled to start position.
Coaching Tips
Form Cues
- Squeeze glutes hard
- Drive through heels
- Keep chin tucked
- Ribs down at top
- Neutral spine throughout
Breathing
Inhale during lowering phase; exhale forcefully while driving hips up and bracing core.
Tempo
2-1-1
Range of Motion
Lower hips until tension nearly lost near floor; extend until torso forms straight line from shoulders through hips to knees, avoiding lower back arch.
Safety
Safety Notes
- Use barbell pad to cushion hips
- Secure bench to prevent sliding
- Start light to master form
- Avoid if acute lower back pain
- Keep feet planted, no toe rise
Spotting
Spotting not typically needed; for heavy sets, partner can assist by stabilizing barbell or lifting hips if stuck, or use safeties in rack.
Common Mistakes
- Over-arching lower back
- Feet too far from glutes
- Barbell rolling off hips
- Pushing with arms
- Incomplete hip extension
When to Avoid
- Acute lower back injury
- Hip impingement
- Recent hernia
- Severe spinal stenosis
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot position
- Thoracic mobility for neutral spine
Build Up First
- Master bodyweight glute bridge
- Core bracing competency
- Basic hip hinge awareness
Also known as
Barbell Glute Bridge, Hip Thrust, Barbell Glute Thrust, Weighted Hip Bridge
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