Exercise Guide
Barbell Hip Thrust: Are you stopping short of lifting your hips all the way?
Lift your hips until your knees, hips, and shoulders form a straight line. Do not lower them before fully extending your hips.
How to fix it
- Rest your upper back on the bench and place the bar across your pelvis.
- Lift your hips until your body forms a straight line from your knees to your shoulders.
- Slowly lower yourself to the starting position.
Caution Do not arch your lower back to lift higher.
The app sets the weight for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 3 sets of 10 reps at 60kg as planned in your last workout, the app sets your next weight to 62.5kg. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreThe 14-day free trial applies only to Apple accounts subscribing for the first time, and the actual terms appear in the App Store payment sheet.
How far apart should your feet be?
Sources differ slightly. Some suggest placing your feet shoulder-width apart. One study used a stance slightly wider than shoulder width.
See this exercise in detail
Barbell Hip ThrustStarting position · Movement · Breathing · Trainer tips · Cautions · Exercise info · Related exercises
More on the same body part
Sources
- Brazil A et al., PLOS ONE (2021)
- Otsuka M et al., PLOS ONE (2021)
- Plotkin DL et al., Frontiers in Physiology (2023)
- Nieto-Acevedo R et al., International Journal of Environmental Research and Public Health (2023)
- Carbone L et al., Biology of Sport (2020)
- ExRx.net, Barbell Hip Thrust
- ACE, Understanding the Barbell Hip Thrust
- ACE, 8 Butt-toning Moves
- Cleveland Clinic, 8 of the Best Glute Exercises
- NCSF, Proper Lifting Technique
This article 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.