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Glutes · Barbell

Barbell Hip Thrust

A compound movement that trains your glutes, done with a barbell. Your calves and hamstrings help out.

Barbell Hip Thrust, starting positionBarbell Hip Thrust, end position
EquipmentBarbell
TypeCompound
Push or pullPush
LevelIntermediate

Muscles you'll work

Barbell Hip Thrust muscles worked, front viewBarbell Hip Thrust muscles worked, back view
GlutesPrimaryCalves · HamstringsSecondary

How to do it

  1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
  2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
  3. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

More glute exercises

Barbell Glute BridgeLateral LungeReverse Lunge (Barbell)Butt Lift (Bridge)
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