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Barbell Hip Thrust

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Exercise Data

Type: Powerlifting
Main Muscle Worked: Glutes
Other Muscles: Calves, Hamstrings
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Push
Your Rating: 


8.9

Out of 10

Excellent

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Barbell Hip Thrust Images

Barbell Hip Thrust
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Barbell Hip Thrust
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Barbell Hip Thrust Guide

Main Muscle: Glutes

  1. Begin 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.
  2. Roll 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.
  3. Begin 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.



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  • Reviews & Tips
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of people found this review helpful

Review: Barbell Hip Thrust

Exercise Rating
8/10

Feb 18, 2014 7:39 PM: I'm going to be the first guy to give a review of this. My glutes were really weak and hypotonic, it was really hindering my posture - my butt stuck out, my lumbar spine had too big a lordosis. My alignment was off. Using this exercise on my hip-dominant days has helped improve my posture. If you...+See More



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of people found this tip helpful

Tip: Barbell Hip Thrust

Exercise Rating
9/10

Nov 27, 2013 8:42 AM: I feel somewhat limited on how much weight I can do on this exercise (difficult to get in and out of), so I prefer to do a glute bridge on the ground. However, it is excellent for isolating glutes! Definitely try it out! I recommend using a neck pad on the bar, otherwise the bar can be pretty uncomfortable...+See More



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of people found this review helpful

Review: Barbell Hip Thrust

Exercise Rating
10/10

Nov 24, 2013 8:53 AM: Best exercise for glutes!



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of people found this review helpful

Review: Barbell Hip Thrust

Exercise Rating
10/10

Sep 27, 2013 1:21 PM: Did this today. My last set of 9 was with 185... I'm thinking I can go heavier. Had neck pad on hips works awesome!



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Tip: Barbell Hip Thrust

Exercise Rating
9/10

Sep 9, 2013 8:31 AM: This under utilized exercise is great secondary work for any olympic lift. If you are snatching or cleaning, the weighted hip thrust is perfect for enabling you to break heavier weight. As a guy, you should have no issue starting at 185 . Add this in your oly work and your weights will go up.



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Tip: Barbell Hip Thrust

Exercise Rating
10/10

Sep 6, 2013 7:02 PM: Great exercise. Use a neck cushion or towel on the barbell to keep it from pressing directly on your hip bones.



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of people found this review helpful

Review: Barbell Hip Thrust

Exercise Rating
10/10

May 30, 2013 8:06 AM: Quick question about this exercise. In the picture, I see he comes up on his toes during extension. Is this the correct form?

Thanks in advance.



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Tip: Barbell Hip Thrust

Exercise Rating
10/10

May 17, 2013 9:15 AM: This is my signature move ;-) I find it easier to do with a dumbbell, the bar can sometimes be uncomfortable and difficult to get in and out of. I do 8-10 reps with 60 pounds and really squeeze on that up! Try holding that last rep til muscle failure.



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Review: Barbell Hip Thrust

Exercise Rating
5/10

May 15, 2013 1:33 PM: I'm just getting started. Can you guys recommend a weight to start with also rep count? (Rating not actual)



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of people found this review helpful

Review: Barbell Hip Thrust

Exercise Rating
10/10

Jul 23, 2012 7:34 PM: tough but so fun!



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