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Hip Thrust (Barbell)

The barbell hip thrust is a powerful lower body exercise that targets the glutes, hamstrings, and lower back. By placing a barbell across the hips and thrusting upwards while resting the upper back on a bench, this movement effectively builds glute strength and size, and enhances hip stability.

Primary Muscle Group
Type of Weight

Legs

Barbell

1. Setup: Sit on the ground with your upper back resting against a bench, and roll a barbell over your hips.
2. Grip: Grasp the barbell with both hands, ensuring it stays in place.
3. Starting Position: Bend your knees, placing your feet flat on the floor, shoulder-width apart.
4. Execution: Drive through your heels to lift your hips towards the ceiling, fully extending your hips at the top. Squeeze your glutes.
5. Return: Slowly lower your hips back to the starting position. Repeat for the desired number of reps.

Diagram of the muscles activated:

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