Glutes / Intermediate / Compound (multi-joint)

Barbell Hip Thrust

A barbell exercise for the glutes, with the calves and hamstrings assisting.

At a glance

Primary

Glutes

Secondary

Calves, Hamstrings

Equipment

Barbell

Movement pattern

Hip extension

Level

Intermediate

Type

Glutes, Compound (multi-joint)

How to do it

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.

Common mistakes

• ✗ Arching the lower back to finish the rep.

  Why it hurts: The movement comes from the lumbar spine instead of the hips, compressing the lower back.

  ✓ Instead: Tuck the chin and ribs, tilt the pelvis slightly backward and stop when the hips are level with the knees and shoulders.

• ✗ Feet too far forward or too close.

  Why it hurts: Too far loads the hamstrings (and may cramp them); too close loads the knees.

  ✓ Instead: At the top, the shins should be vertical.

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