Hip Thrust tutorial
The barbell hip thrust is one of the most effective glute builders: with your upper back on a bench and a barbell across your hips, you drive the hips up to full extension. It develops hip-extension strength for sprinting, jumping and lifting, and suits intermediate and advanced trainees.
How to perform
- Sit on the floor with the base of your shoulder blades against the edge of a bench.
- Roll a padded barbell over the crease of your hips and steady it with both hands.
- Place your feet hip-width apart so your shins are vertical at the top of the movement.
- Tuck your chin slightly, brace your core and drive through your heels to lift your hips.
- At the top, form a straight line from shoulders to knees and squeeze your glutes hard for one second.
- Lower your hips under control until your glutes are just above the floor, then repeat.
Breathing: Inhale and brace before lifting, then exhale at the top or as you lower the hips.
Key tips
- Keep your gaze forward and chin tucked so your ribs stay down.
- Drive through your heels rather than your toes.
- Tilt your pelvis slightly backward at the top to fully contract the glutes.
Common mistakes
- Over-arching the lower back at the top instead of fully extending the hips.
- Placing the feet too far out or too close, shifting tension to the hamstrings or quads.
- Dropping quickly and bouncing out of the bottom.
Safety: Anyone with lower-back or hip pain should start light and master the bodyweight glute bridge first.
GlutesPrimary muscle
BarbellEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
Glute Bridge
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