How to do the Barbell Hip Thrust
- Lie with your upper back on a bench, a barbell across your hips.
- Bend your knees, plant your feet, and center the bar across your hips.
- Push through your heels, lifting your hips until your torso is level.
- Slowly lower the bar back towards the floor, feeling your glutes stretch.
Full technique — 8 steps
- Sit on the floor with your upper back against a flat bench and barbell over your hips.
- Bend your knees, plant your feet flat, and center the bar where your thighs meet your torso.
- Grip the bar lightly to keep it from shifting and lower your chin slightly toward your chest.
- Tighten your stomach, then drive through your heels to raise your hips off the floor.
- Continue extending your hips until your torso is roughly parallel to the floor and shins are nearly vertical.
- Squeeze your glutes at the top without arching your lower back or flaring your ribs.
- Lower the bar by hinging at the hips until your glutes return close to the floor.
- Reset your foot pressure and bar position before starting the next repetition.
Common mistakes
- Overarching the lower back at top
- Feet placed too far forward
- Feet placed too close in
- Letting knees collapse inward
- Stopping short of full hip extension
Form cues
- Keep shins nearly vertical
- Chin slightly toward chest
- Drive knees out
- Finish with glutes
- Bar stays across hips
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Kettlebell Glute Bridge Easier
- Sumo Kettlebell Deadlift Easier
Dumbbells
- Dumbbell Glute Bridge Easier
- Staggered Stance Dumbbell Glute Bridge Easier
No equipment
- Bodyweight Hip Thrust Easier
- Feet Elevated Glute Bridge Easier
Resistance bands
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Dumbbell Hip Thrust
- Easier Barbell Glute Bridge
- This exercise Barbell Hip Thrust
- Harder Trap Bar Deadlift
- Harder Sumo Deadlift
Too hard for now? Start with the Barbell Glute Bridge.
In ready-made workouts
- Glutes and hamstrings workout45 min · Gym
Quick answers
What muscles does the Barbell Hip Thrust work?
Primary: Glutes 10/10. Also works: Hamstrings 6/10, Quads 4/10, Abs 3/10.
When should I do the Barbell Hip Thrust in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.
How many sets and reps of the Barbell Hip Thrust?
Strength: 4–5 sets of 5–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.
What can I do instead of the Barbell Hip Thrust?
Kettlebell: Kettlebell Glute Bridge, Sumo Kettlebell Deadlift. Dumbbells: Dumbbell Glute Bridge, Staggered Stance Dumbbell Glute Bridge. No equipment: Bodyweight Hip Thrust, Feet Elevated Glute Bridge. Resistance bands: Kneeling Resistance Band Hip Thrust, Resistance Band Glute Bridge (Band Across Hips).
What is an easier version of the Barbell Hip Thrust?
Barbell Glute Bridge (Intermediate), Dumbbell Hip Thrust (Beginner).
What is a harder version of the Barbell Hip Thrust?
Trap Bar Deadlift (Intermediate), Sumo Deadlift (Advanced).
