Barbell Hip Thrust
Barbell across hips, knees bent, feet flat. Brace and drive through heels to lift hips until torso and thighs align; squeeze glutes, keep ribs down, control descent. Builds strong glutes and hamstrings.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Sit with your upper back against a bench and roll the bar across the hips with a pad in place.
- Set the feet about hip-width with the heels positioned so the shins are vertical at lockout.
- Brace the core and pull the ribs gently toward the pelvis.
- Drive through the heels until the hips reach full extension and the body forms a straight line from shoulders to knees.
- Pause for one count with the glutes squeezed.
- Lower under control without losing the brace.
Watch for
- Overarching the low back at the top.
- Feet too far away so the hamstrings cramp.
- Knees collapsing inward.
Breathing
Exhale as you lift, inhale as you lower.
Tip
Adjust foot position until you feel glutes working without the low back taking over.
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