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How to do it
- Sit on the floor with your upper back against the long edge of a bench.
- Roll a padded barbell over your legs into the crease of your hips.
- Set your feet flat at about shoulder width with the shins vertical at the top.
- Brace your abdominals and tuck your ribs down toward your hips.
- Drive both feet into the floor and extend the hips until the torso is parallel with the floor.
- Lower the bar under control back toward the floor and repeat.
Common mistakes
- Arching the lower back at lockout instead of finishing with the glutes, which loads the lumbar spine.
- Letting the hips drop or rotate on the way up, so one side does more of the work.
- Setting the feet too far forward, which shifts the drive onto the hamstrings.
- Cutting the range short at the top, which skips the peak glute contraction the lift exists for.
Muscles worked
- Primary
- Glutes
- Secondary
- AbsHamstrings
Good to know
- What muscles does the Barbell Hip Thrust work?
- Mainly the glutes. It also works the abs and hamstrings.
- What equipment do you need for the Barbell Hip Thrust?
- It uses a barbell. Without it, the B-Stance Hip Thrust and the Dumbbell Single Leg Hip Thrust train the same muscles the same way.
- Is the Barbell Hip Thrust good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Glute Bridge.