How to do the Barbell Hip Thrust
Primary: Glutes · also works Hamstrings, Core, Quads. Also called: weighted hip thrust, loaded hip thrust.
Step by step
- 1
Sit on the floor with your upper back against a bench and roll a padded barbell over your hips.
- 2
Plant your feet flat hip-width apart with shins close to vertical.
- 3
Tuck your chin, brace your core, and drive through your heels to lift the bar.
- 4
Raise your hips until your torso and thighs are in a straight line and squeeze your glutes.
- 5
Lower under control without resting fully on the floor between reps.
Coaching cues
- Ribs down, chin tucked
- Full lockout, squeeze at the top
- Heels planted, shins vertical
Common mistakes
- Hyperextending the lower back
- Bench too high so the shoulders slide
- Not using a bar pad
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Barbell Hip Thrust alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Barbell Hip Thrust work?
Primary: Glutes. Secondary: Glutes, Hamstrings, Core, Quads
How many sets and reps of Barbell Hip Thrust should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Barbell Hip Thrust?
Same movement pattern, different equipment: Dumbbell Hip Thrust, Hip Thrust, Glute Bridge, Cable Pull-Through, Banded Glute Bridge, Banded Lateral Walk.
Is the Barbell Hip Thrust good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.