Barbell Hip Thrust
Barbell Hip Thrust is a strength – resistance exercise exercise involving Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus
- Secondary muscles
- Hamstrings, Adductor magnus, Quadriceps
- Exercise type
- Strength – resistance exercise
Exercise technique
- Bench
Place the edge of a stable bench below your shoulder blades.
- Bar
Position the padded bar in your hip crease.
- Feet
Plant your feet where your shins will be approximately vertical at the top.
- Lift
Press through your heels and forefeet to raise your hips.
- Trunk
Keep your ribs down as your torso pivots around the bench.
- Top
Squeeze your glutes when your torso and thighs align.
- Lower
Keep the bar balanced and lower your pelvis under control.
Key technique points
- Prevent the bench from sliding backward.
- Do not move the bar onto your abdomen.
- Tuck your chin slightly.
- Do not increase top height by arching your lower back.
- Keep your knees aligned with your feet.
- Secure the bar with both hands.
Common mistakes
Slippery bench
Your upper-body support shifts under load.
Bar positioned too high
Pressure falls on your abdomen instead of your hip crease.
Rising through the lower back
This adds lower-back extension after hip extension is complete.
Feet too far away
This changes hamstring contribution and the pushing angle.
Knees caving in
The hips and feet lose alignment.
Throwing the head back
This extends the neck and flares the ribs together.
Frequently asked questions
Barbell Hip Thrust: why is “Slippery bench” a mistake?
Your upper-body support shifts under load.
Barbell Hip Thrust: why is “Bar positioned too high” a mistake?
Pressure falls on your abdomen instead of your hip crease.
Barbell Hip Thrust: why is “Rising through the lower back” a mistake?
This adds lower-back extension after hip extension is complete.
Barbell Hip Thrust: why is “Feet too far away” a mistake?
This changes hamstring contribution and the pushing angle.
Barbell Hip Thrust: why is “Knees caving in” a mistake?
The hips and feet lose alignment.
Barbell Hip Thrust: why is “Throwing the head back” a mistake?
This extends the neck and flares the ribs together.
What should I focus on when doing Barbell Hip Thrust?
Prevent the bench from sliding backward. Do not move the bar onto your abdomen. Tuck your chin slightly. Do not increase top height by arching your lower back. Keep your knees aligned with your feet. Secure the bar with both hands.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.