How to do the Barbell Hip Thrust
Glutes & HamstringsGlutes & HamsBarbellIntermediate
The barbell hip thrust is one of the most mechanically efficient exercises ever devised for directly loading the glutes through their peak contraction range, making it a cornerstone of serious lower-body development. Master this movement and you will build hip strength that transfers to every athletic demand you face.
Add this to my personalized plan →Muscles worked
Primary
GlutesHamstrings
Secondary
Lower backCalves
Step-by-step
- Set your upper back against a bench at mid-scapula height, feet flat and hip-width apart, barbell padded and resting across your hip crease.
- Brace your core, tuck your chin, and drive through your heels to push your hips explosively toward the ceiling.
- Lock out at the top so your torso and thighs form a straight line parallel to the floor, squeezing your glutes hard for a full one-second hold.
- Lower the barbell under control until your hips are just above the floor, then drive into the next rep without losing tension in the posterior chain.
Common mistakes
- Hyperextending the lower back at lockout, which shifts load off the glutes and compresses the spine — fix this by tucking your pelvis slightly and thinking about driving your hips up rather than arching your back.
- Letting the feet drift too far forward or too close in, which changes knee angle and reduces glute activation — fix this by positioning feet so your shins are vertical at the top of the movement.
- Rushing through the eccentric and bouncing the plates off the floor, which bleeds tension and reduces total muscle stimulus — fix this by owning the descent for at least two seconds on every rep.
Pro tip — At full lockout, consciously think about pushing your knees outward against an imaginary resistance rather than just squeezing your glutes together — this external rotation cue recruits the gluteus maximus more completely and noticeably increases the intensity of the peak contraction.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
More Glutes & Hamstrings exercises
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