How to do a barbell hip thrust

The barbell hip thrust is the most direct way to load your glutes: they do almost all of the work at the top of the movement. Here is how to set it up and what each rep should look like.

Barbell Hip Thrust: start position — Start

Barbell Hip Thrust: finish position — Finish

Muscles worked

Main: Glutes. Helping: Hamstrings, Quads, Core.

Set up

Sit on the floor with the bottom of your shoulder blades against a sturdy bench.
Roll the bar over your hips. A pad or folded mat under it makes it far more comfortable.
Plant your feet hip-width apart, close enough that your shins will be vertical at the top.

One rep, step by step

Tuck your chin slightly and brace your stomach.
Drive through your heels and lift your hips until your body is flat from knees to shoulders.
Pause for a second and squeeze your glutes hard.
Lower slowly until your hips are a few inches off the floor.

What to think about

Ribs down — your back stays still, your hips do the moving.
Push through your heels, not your toes.
Eyes forward so your head moves with your torso.

Common mistakes

Arching your lower back to get the bar higher.
Feet too far away (hamstrings take over) or too close (quads take over).
Rushing the top and skipping the squeeze.

Breathing

Breathe in at the bottom, breathe out as you drive up, and hold the squeeze for a beat.

Make it easier or harder

Easier: Barbell Glute Bridge. Harder: Single-leg hip thrust with your back on the bench.

Sets and reps to start with

These are the starting numbers Glowra gives each level for the barbell hip thrust. Pick a weight that makes the last two reps hard but still tidy.

Level	Sets	Reps	Rest	Effort
Beginner	2	10–12	1:30	7 out of 10
Intermediate	3	8–12	1:30	8 out of 10
Advanced	4	6–10	2:00	8 out of 10
Expert	5	4–8	2:30	9 out of 10

"Effort" is how hard the set feels: 7 means you could have done about three more reps, 9 means one more.

New to it? Start with the goblet squat and a glute bridge on the floor, then move to the bench when the movement feels natural.

Glowra shares general fitness information only. It is not medical, health or diet advice. If you have an injury, a health condition or are pregnant, speak to a qualified professional before training.