Barbell Hip Thrust
How to do it
Starting position
- Sit on the floor with your upper back against a flat bench.
- Place the bar over your hips and use a towel or pad.
- Plant your feet on the floor and bend your knees.
Movement
- Push through your feet and drive your hips up.
- Raise your hips until your body forms a straight line from your knees to your shoulders.
- Slowly lower the bar to the starting position.
Breathing
Inhale as you lower the bar, and exhale as you raise it.
Trainer tips
- Rest the bottom of your shoulder blades against the bench
- Tuck your chin and pull your ribs down
- Squeeze your glutes hard at the top
- Place your feet so your shins are vertical
Cautions
- If your knees cave inward, it strains the joints, so keep them pushed out.
- Lifting your hips too high overarches your lower back and risks injury, so keep them properly aligned.
- Lowering before forming a straight line from knees to shoulders
Exercise info
| Primary muscles |  Glutes |
|---|---|
| Secondary muscles | Hamstrings · Quads |
| Equipment |  Barbell Flat bench Hip thrust bench or machine Box or step |
| Movement pattern | Hinge |
| Rep range | 8–12 reps |
26 similar exercises
Representative exercise: Barbell Hip Thrust
- Bodyweight Hip Thrust
- Elevated Legs Hip Thrust
- Resistance Band Hip Thrust
- Machine Hip Thrust
- Lever Standing Hip Thrust
- Kneeling Hip Thrust
- Resistance Band Hip Thrust (Demo 2)
- Wide Kneeling Hip Thrust
- Elevated Staggered Leg Hip Thrust
- Barbell Banded Hip Thrust
- Barbell Hip Thrust inside Rack
- Dumbbell Banded Hip Thrust
- Cable Standing Hip Thrust
- Smith Hip Thrust
- Plate Hip Thrust
- Lever Hip Thrust (Plate Loaded)
- Smith Staggered Stance Hip Thrust
- Lever Staggered Stance Hip Thrust (plate loaded)
- Elevated Single Leg Hip Thrust
- Dumbbell Hip Thrust (VERSION 2)
- Resistance Band Hip Thrust (VERSION 2)
- Smith Kneeling Hip Thrust
- Barbell Staggered Stance Hip Thrust
- Barbell One Leg Hip Thrust
- Landmine Single Leg Hip Thrust
- Weighted one leg hip thrust
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 81.2 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell DeadliftEasierDumbbell Hip ThrustEasierBarbell Kneeling SquatHarderBarbell Deadlift from DeficitHarderConventional DeadliftSimilar exerciseKettlebell SwingSimilar exerciseResistance Band Glute BridgeSame muscle · different equipmentCable Pull ThroughSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.