Barbell Hip Thrust
Quick answer
The Barbell Hip Thrust mainly works the glutes, with help from the hamstrings. Hip extension with your back against a bench, one of the best exercises for the glutes. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Sit on the floor with your upper back against the edge of the bench, the bar across your hip crease.
- Set your feet flat, hip-width apart, knees bent.
- Push through your heels to raise your hips until your shoulders, hips, and knees form a straight line.
- Squeeze your glutes for a second at the top, then lower under control.
Muscles worked
MainSecondary
- Glutes
- Hamstrings
Common mistakes
- Don't arch your lower back at the top: keep your chin tucked and ribs down.
- Use a pad under the bar to protect your hips.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Barbell Hip Thrust work?
Mainly the glutes. It also works the hamstrings.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Barbell Hip Thrust good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
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