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Last updated February 2, 2026
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abductorsglutesadductorscalveshamstringsquadriceps
Resistance Hip Thrust (Barbell)
Perform a barbell hip thrust with a resistance band added across the hips. The band makes the lockout at the top much harder.
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
barbellresistance bandbench
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 and position it above your hips.
- Step 2Position Your Feet
- Bend your knees and place your feet flat on the ground, about shoulder-width apart.
- Your feet should be positioned so that your shins are vertical when you lift.
- Step 3Engage Your Core
- Before lifting, engage your core muscles to stabilize your body.
- Ensure your shoulder blades are retracted and your back is straight.
- Step 4Lift Your Hips
- Drive through your heels and lift your hips towards the ceiling.
- Squeeze your glutes at the top of the movement, ensuring your body forms a straight line from your shoulders to your knees.
- Step 5Lower Your Hips
- Slowly lower your hips back down towards the ground.
- Control the movement and avoid letting your back sag.
- Step 6Repeat
- Perform the desired number of repetitions, maintaining proper form throughout each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully roll the barbell off your hips and set it down safely.
- Stand up slowly, ensuring your back remains straight.