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Last updated February 2, 2026
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abductorsglutesadductorscalveshamstringsquadriceps
Hip Thrust (Barbell)
Rest upper back on a bench and barbell across hips. Thrust hips upward. This is the best exercise for maximum glute development.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
glutes (max)
Secondary
hamstrings
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbellbench
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on the ground with your upper back against a bench or platform.
- Roll a barbell over your legs until it is positioned above your hips.
- Step 2Position Your Feet
- Bend your knees and place your feet flat on the ground, shoulder-width apart.
- Ensure your feet are positioned so that your shins are vertical when you lift.
- Step 3Engage Your Core
- Engage your core muscles and squeeze your glutes to prepare for the lift.
- Keep your shoulder blades retracted and your back straight.
- Step 4Lift the Barbell
- Drive through your heels and lift your hips towards the ceiling.
- Extend your hips fully at the top of the movement, squeezing your glutes.
- Step 5Lower the Barbell
- Lower your hips back down towards the ground in a controlled manner.
- Keep your core engaged and avoid letting your back sag.
- Step 6Repeat
- Repeat the lift and lower for the desired number of repetitions.
- Focus on maintaining proper form throughout each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully roll the barbell off your hips and onto the ground.
- Stand up slowly, ensuring your back remains straight.