Barbell Hip Thrust

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Sit with your upper back against a stable bench, position the barbell across your hip flexors, and use a barbell pad to cushion the load.
• Plant your feet hip-width apart so that your shins are vertical at the top of the movement.
• Drive through your heels, squeeze the glutes hard, and thrust the hips upward explosively until your thighs and torso form a straight line.
• Hold the top position for one second without hyperextending the lower back, then lower the hips under control back to the floor.

Common mistakes

• Hyperextending the lower back at the top by pushing the hips too high, which shifts load off the glutes and stresses the lumbar spine.
• Placing the feet too far from or too close to the bench, causing the shins to be angled at the top and reducing mechanical efficiency.
• Allowing the knees to cave inward during the drive, which reduces glute activation and places unwanted stress on the knee joint.

Frequently asked questions

How do I know if my foot position is correct?

At the top of the rep, your shins should be roughly vertical and your knees should track over your toes. If your shins angle forward or backward significantly, adjust your foot placement before adding more weight.

Is a barbell pad necessary?

A barbell pad or folded towel is strongly recommended for most people. Without padding, the direct pressure of the bar on the hip bones becomes painful at moderate to heavy loads and will compromise your ability to maintain proper form.

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