Glutes · Compound

Barbell Hip Thrust

A loaded hip extension with the upper back on a bench, the go-to glute builder.

MAIN MUSCLE
Glutes
ALSO WORKS
Hamstrings, Quads
EQUIPMENT
Barbell, Bench
LEVEL
Intermediate
REPS
8-12
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit with the upper back against a bench and roll a padded bar over the hips.

  2. Plant feet hip-width apart so shins are vertical at the top.

  3. Drive through the heels to lift the hips until the body is flat from knees to shoulders.

  4. Lower the hips under control and repeat.

COMMON MISTAKES

  • Arching the lower back to finish; tuck the chin and ribs and finish with the glutes.
  • Feet too far or too close; set them so shins are vertical at the top.

TIPS

  • Pause one second at the top with a hard glute squeeze.

QUESTIONS

Which muscles does Barbell Hip Thrust work?

The main muscle is Glutes. It also works Hamstrings, Quads.

How many reps should I do?

FORGE suggests 8-12 reps for Barbell Hip Thrust. The app adjusts sets and reps to your goal and level.

What can I do instead of Barbell Hip Thrust?

These train the same muscles: Smith Machine Hip Thrust, Glute Bridge, Single-Leg Hip Thrust.