Barbell Hip Thrust

How to do the Barbell Hip Thrust

1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

Muscles worked

Role	Muscles
Primary	glutes
Secondary	calves, hamstrings
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Hip Lift with Band Resistance Bands Glute Kickback Bodyweight Step-up with Knee Raise Bodyweight Hip Extension with Bands Resistance Bands Butt Lift (Bridge) Bodyweight Leg Lift Bodyweight

Easier than the Barbell Hip Thrust

Same movement pattern, lower entry difficulty — work up from here.

Hip Lift with Band beginner · Resistance Bands Glute Kickback beginner · Bodyweight Hip Extension with Bands beginner · Resistance Bands

Harder than the Barbell Hip Thrust

Kneeling Jump Squat expert · Barbell

Common questions

What muscles does the Barbell Hip Thrust work?

The Barbell Hip Thrust primarily works the glutes, with the calves and hamstrings as secondary movers. Barbell Glute Bridge, Hip Lift with Band, and Kneeling Squat train the same muscle, across 6 equipment types.

What equipment do you need for the Barbell Hip Thrust?

A Barbell. Without a barbell, Hip Lift with Band, Glute Kickback, and Step-up with Knee Raise train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Barbell Hip Thrust suitable for beginners?

It is rated intermediate. Start with Hip Lift with Band, Glute Kickback, and Hip Extension with Bands and work up.

Where should the Barbell Hip Thrust go in a workout?

Early — the Barbell Hip Thrust is compound, working 3 muscle groups, so run it first or second while you are fresh.

Similar exercises

Barbell Glute Bridge Barbell Hip Lift with Band Resistance Bands Kneeling Squat Barbell Kneeling Jump Squat Barbell Glute Kickback Bodyweight Hip Extension with Bands Resistance Bands