Barbell and bench exercise · Glutes

Barbell Hip Thrust

Learn how to position a barbell hip thrust, drive through the feet, and finish each rep with controlled hip extension.

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Barbell hip thrust illustration showing the shoulders supported on a bench and the hips extended. — Barbell Hip Thrust · controlled position

EquipmentBarbell and bench

Primary muscleGlutes

Also worksHamstrings · Adductors

The movement

How to do a barbell hip thrust

Use a steady range and keep each rep controlled from start to finish.

01
Set the bench and bar
Place a stable bench behind you and position the padded bar over your hips. Use a pad if needed for comfort.
02
Find a steady foot position
Rest your upper back against the bench and place your feet so your knees can bend comfortably at the bottom.
03
Lift through the hips
Brace your trunk and press through your feet to raise your hips. Keep your ribs from flaring as you reach the top.
04
Pause and lower
Finish when your torso and thighs form a comfortable line. Lower under control and repeat without bouncing.

Muscles worked

Where the barbell hip thrust works.

PrimaryGlutes

SupportingHamstrings · Adductors

Form cues

Make every rep controlled.

Keep your upper back supported on the bench.
Keep your ribs stacked over your pelvis.
Stop at hip extension instead of arching your lower back.

What to watch for

Common mistakes

Setting the bench where it slides or feels unstable.
Overarching the lower back at the top.
Dropping the hips quickly between reps.

Keep your options open

Alternatives and related exercises

Glute bridgeMachine hip thrustRomanian deadlift

Good to know

Barbell Hip Thrust questions.

Where should my feet be in a hip thrust?

Place them so you can press through the whole foot and reach the top without your knees collapsing inward or your lower back arching.

What muscles does the hip thrust work?

The glutes are the primary target. The hamstrings and other hip muscles assist as you extend your hips.

Is a barbell hip thrust different from a machine hip thrust?

Both train hip extension, but their setup and resistance path differ. Use the instructions for the equipment in front of you.

How can I track hip thrust progress?

Log the equipment, load, and reps for each set, and compare the same version of the exercise across sessions.

Your next set

Put your progress in one place.

Log your workout, keep previous sets close, and see how your training changes over time.

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