Barbell Hip Thrust
GlutesCompoundLegsBarbellIntermediate
The most effective exercise for the gluteus maximus. The horizontal position maximizes glute activation through the entire hip extension.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Upper back on a bench, bar over your hips.
- 2.Feet shoulder-width apart, flat on the floor.
- 3.Lower your hips.
- 4.Drive the hips up, squeezing the glutes until the torso is horizontal.
- 5.Hold for 1 second.
- 6.Lower under control.
Common mistakes
- ●Not reaching full extension
- ●Overarching the lower back
- ●Poor foot placement
- ●No pad on the bar
Proper technique
Torso horizontal and shins vertical at the top. Squeeze the glutes hard. The movement is at the hips, not the back.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Gluteus maximus
Secondary
- Hamstrings
- Quadriceps
- Core
- Adductors