Glutes
The main muscle group listed for this exercise.
Exercise guide
Barbell Hip Thrust
Barbell Hip Thrust is an intermediate-level glute exercise performed with a barbell. It also involves the legs.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Glutes
Barbell Hip Thrust also involves legs.
Strength
Movement pattern: hinge. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Barbell Hip Thrust
- Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
- Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Variations
Alternatives
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Glute Workout
A glute-focused lower-body session that still keeps the rest of the lower body working.
View workoutDeadlift-Focused Workout
A posterior-chain-heavy day built to support better deadlift performance without overcomplicating the session.
View workoutLeg Day Workout
A leg day that covers squat strength, posterior-chain work, and enough accessory volume to grow.
View workoutRelated exercises
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Glute Bridge
Barbell Glute Bridge is an intermediate-level glute exercise performed with a barbell. It also involves the legs.
View exercisePull Through
Pull Through is a beginner-friendly glute exercise performed with a cable station. It also involves the legs.
View exerciseBarbell Deadlift
Barbell Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseDeficit Deadlift
Deficit Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Barbell Hip Thrust.
What muscles does Barbell Hip Thrust work?
Barbell Hip Thrust primarily trains the glutes and also involves the legs.
Is Barbell Hip Thrust beginner-friendly?
It is listed as intermediate.
What equipment do I need for Barbell Hip Thrust?
This variation uses a barbell.
Track this exercise for free in Logbook.
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