Dumbbell Hip Thrust
Quads·Dumbbells·Intermediate·Compound
Barbell Hip Thrust
The Barbell Hip Thrust is a heavy glute compound — arguably the most-loadable glute exercise. It maximally emphasizes hip extension at the top with the line of force perpendicular to the femur.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Barbell Hip Thrust
- 01
Sit on the floor with your upper back against a bench, knees bent, feet flat.
- 02
Roll a loaded barbell over your hips (use a hip-thrust pad for comfort).
- 03
Plant your feet shoulder-width apart and slightly out in front.
- 04
Brace your core and drive through your heels to lift your hips up.
- 05
Squeeze your glutes hard at the top — body forms a straight line from knees to shoulders.
- 06
Lower under control and repeat.
Performance tips
Cues that matter
- Tuck your chin and keep your ribs down at the top to prevent lower-back arching
- Squeeze your glutes hard at full hip extension and hold for a beat
- Drive through your heels rather than your toes to maximize glute engagement
Common questions
Frequently asked
What muscles does the Barbell Hip Thrust work?
The Barbell Hip Thrust primarily targets the Glutes. Supporting muscles include Hamstrings, Quads, Gluteus Maximus.
Is the Barbell Hip Thrust a compound or isolation exercise?
The Barbell Hip Thrust is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Barbell Hip Thrust?
You need the following equipment: Barbell, Bench.
What difficulty level is the Barbell Hip Thrust?
The Barbell Hip Thrust is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
