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Glutes · Intermediate

Barbell Hip Thrust

Bench-supported barbell hip extension emphasizing glute strength with a level pelvis and controlled trunk position.

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Barbell Hip Thrust demonstration

Exercise overview

Training details

GlutesHamstringsCore

Equipment

Barbell

Sets × reps

3 × 12

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Sit with the upper back against a bench and the barbell padded across the hips.
  2. 02Plant the feet about hip width so the shins are near vertical at the top.
  3. 03Tuck the ribs down and drive through the heels to lift the hips.
  4. 04Finish with the glutes squeezed and the pelvis level, not with the lower back arched.
  5. 05Lower until the hips approach the floor and repeat from a dead stop or controlled touch.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationAxle Bar Hip ThrustEasier regressionHip ThrustRelated variationSingle-Leg Hip ThrustRelated variationSmith Machine Hip RaiseRelated variationBodyweight Deficit Hip ThrustRelated variationDumbbell Hip Thrust

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteTrap Bar DeadliftComparable substituteSumo DeadliftComparable substituteSide PlankComparable substituteIsometric CrabComparable substituteBam Bams (Prone Bench Leg Arc)Comparable substituteElevated Pigeon

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