Barbell hip thrust: How to Do It, Muscles Worked

Step by step

Lean your shoulder blades on the bench, bar over hips.
Drive through your heels and lift your hips.
Squeeze your glutes at the top, then lower slowly.

What you should feel

A strong squeeze in your glutes at the top; your lower back should not pinch.

Common mistake

Arching your lower back at the top; tuck your chin and ribs down.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Glutes

Helps

Hamstrings Quads Inner thighs

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell hip thrustGlutes

Glute bridgeGlutes

Single-leg glute bridgeGlutes

Cable pull-throughGlutes, Hamstrings

Reverse hyperextensionGlutes, Hamstrings

Banded hip liftGlutes

Questions

What muscles does the barbell hip thrust work?

Barbell hip thrust mainly works your glutes. It also helps your hamstrings, quads, and inner thighs.

Can I do the barbell hip thrust at home?

Not easily, it needs this: barbell. At home, try instead: dumbbell hip thrust, glute bridge, and single-leg glute bridge.

How many sets and reps of the barbell hip thrust?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your glutes

Barbell hip thrust