Lower body · Glutes

Barbell hip thrust

Step-by-step barbell hip thrust technique, bench and foot placement, common mistakes and how to progress to build your glutes.

The hip thrust offers the best ratio of glute effort to load on the rest of the body. You drive your hips up with your upper back resting on a bench and a barbell across your hips. Peak tension happens at the top, right where the glutes are most contracted, unlike the squat.

Muscles worked

The gluteus maximus is the main mover. The hamstrings assist with hip extension and the quads stabilize the knees. Because the torso is supported, the lower back does little work when technique is good.

How to do it

1. Sit on the floor with your back against a sturdy bench (the edge should sit just below your shoulder blades).
2. Roll the bar over your hips and use a pad or thick towel so it does not hurt.
3. Place your feet hip-width apart, far enough out that your shins are vertical at the top.
4. Push through your heels and raise your hips until your torso is parallel to the floor. Tuck your chin slightly.
5. Hold for a second squeezing your glutes, then lower under control until your hips nearly touch the floor.

Common mistakes

• Arching the lower back to get higher. The movement ends when your hips are extended; anything beyond that only works your back.
• Feet too close or too far. Too close loads the quads; too far, the hamstrings. Aim for vertical shins at the top.
• Staring at the ceiling the whole time. Let your head follow: eyes forward at the top.
• Bouncing at the bottom and using momentum.

Variations and progression

The machine hip thrust saves you from setting up the bar and is more comfortable. The floor glute bridge is the beginner version, with little or no weight. To progress, add load or hold a 2-second pause at the top.

Precautions

It mainly loads the hip. It is a good option to train your glutes without squats or lunges, for example if your knee or ankle bothers you.

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.