At a glance
| Equipment | Barbell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Hip extension |
| Primary muscle | Glutes |
| Also works | Hamstrings, Adductors |
The movement, step by step.
- Secure a bench, sit with your upper back against its edge, and roll a padded bar over the hip crease. Keep hands on the bar to steady it.
- Place your feet so the shins are roughly vertical at the top, with knees following your toes.
- Brace and drive through the feet to raise the hips, pivoting around your upper-back support.
- Finish with the torso and thighs nearly aligned, then lower the hips under control without letting the bar roll.
Technique cues
- Keep your chin gently tucked and gaze forward.
- Finish with the glutes, not by arching the back.
- Maintain whole-foot contact through the rep.
Common mistakes
- Using an unsecured bench that moves under load.
- Lifting the ribs and arching the lower back to gain extra height.
Watch & learn
Professional demonstrations, opened on YouTube.
- How To Do Barbell Hip Thrusters | Exercise Demo — OriGym.
- How To Do A Barbell Hip Thrust — PureGym.
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Barbell - Hip Thrust, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.