Barbell Hip Thrust
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.
Illustration: Barbell Hip Thrust. Follow the written setup for this equipment variation.
Set up
- 1Set safeties just below the lowest controlled position.
- 2Center the plates and use collars where appropriate.
- 3Place the pad across the hip crease and position the feet so the shins approach vertical at lockout.
- 4Set the upper back securely, tuck the chin slightly, and brace before driving the hips up.
How to perform it
- 1Begin 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.
- 2Roll 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.
- 3Begin 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.
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.