Barbell Hip Thrust

• CATEGORY

  Glute Strength

  Hip Extension

  Lower Body Strength

• EQUIPMENT NEEDED

  Barbell

  Padding (barbell pad or mat for hip comfort)

  Box or Bench

• LEVEL

  Intermediate

OVERVIEW

The Barbell Hip Thrust is a powerhouse posterior chain movement designed to target and strengthen the glutes through isolated hip extension. It's a staple in lower body training for improving athletic performance, building muscle, and supporting healthy hip mechanics. The elevated torso position allows for greater glute activation and a full range of motion.

---

MUSCLES WORKED

PRIMARY:

• Gluteus maximus

SECONDARY:

• Hamstrings

• Erector spinae

• Core

---

STEP-BY-STEP INSTRUCTIONS

1. Sit on the ground with your upper back resting against a bench and a barbell rolled over your hips (use a pad for comfort).

2. Bend your knees and place your feet flat on the floor, shoulder-width apart.

3. Brace your core and drive through your heels to lift your hips toward the ceiling.

4. At the top, your shins should be vertical, and your torso parallel to the ground. Squeeze your glutes hard at the top.

5. Slowly lower the barbell back down with control, keeping your spine neutral throughout.

6. Repeat for desired reps.

---

BENEFITS

• Builds glute size and strength

• Enhances hip extension power for athletic movements

• Supports lower back health by reducing over-reliance on spinal extensors

• Improves performance in squats, deadlifts, and sprinting

---

COACHING CUES

• Tuck your chin slightly and keep your ribs down

• Drive through your heels and squeeze your glutes at the top

• Avoid overextending your lower back at the top of the movement

• Control the barbell down slowly