Barbell Hip Thrust

The barbell hip thrust is an exercise that engages the posterior chain, particular the glutes. It involves fully extending your hips while holding a weighted barbell across the midsection.


  1. Builds strength and power in the glutes
  2. Combines well with squats for a complete glute workout
  3. Great move for athletes who need power and explosiveness

Barbell Hip Thrust Images


Barbell Hip Thrust Instructions

Barbell Hip Thrust muscle diagram
  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.