Barbell Hip Thrust
The Barbell Hip Thrust is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Glutes, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The glutes handles the primary load during this movement. The calves and hamstrings assist as stabilizers throughout the range of motion.
How to Barbell Hip Thrust
- 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Barbell Hip Thrust work?
The Barbell Hip Thrust primarily works the Glutes. Secondary muscles include the Calves, Hamstrings, which assist during the movement.
Is the Barbell Hip Thrust good for beginners?
The Barbell Hip Thrust is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Barbell Hip Thrust?
You need barbell to perform the Barbell Hip Thrust. Most commercial gyms will have this available.
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