Barbell Hip Thrust is a compound hip extension exercise for the hamstrings & glutes. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Start
Finish
Set up
1Set safeties just below the lowest controlled position.
2Center the plates and use collars where appropriate.
3Position the pad or load across the hip crease and plant the feet securely.
4Set the upper-back support below the shoulder blades and tuck the chin slightly.
How to perform it
1Lower the hips under control while keeping the ribs stacked.
2Drive through the feet and extend the hips.
3Pause when shoulders, hips, and knees form a line.
4Lower without losing foot pressure.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
•Belt buckle toward chin
•Finish with glutes, not low back
•Keep shins near vertical at the top
Common mistakes
•Overarching the lower back
•Feet too far or too close
•Bouncing off the bottom
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.
