Barbell Hip Thrust 9s · no sound

Barbell Hip Thrust

A bench supported bridge with a barbell across the hips, driven to full hip extension by the glutes.

Primary muscle
Glutes
Equipment
Barbell
Difficulty
Intermediate
Movement
Hinge, Isolation
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How to do it

  1. Sit on the floor with your upper back against the long edge of a bench.
  2. Roll a padded barbell over your legs into the crease of your hips.
  3. Set your feet flat at about shoulder width with the shins vertical at the top.
  4. Brace your abdominals and tuck your ribs down toward your hips.
  5. Drive both feet into the floor and extend the hips until the torso is parallel with the floor.
  6. 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.

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