Barbell Hip Thrust

1. Sit on the floor with your upper back against the long side of a sturdy bench and roll a loaded barbell over your legs into the crease of your hips; a bar pad makes heavier loads comfortable.
2. Plant your feet flat on the floor about shoulder width apart, close enough that your shins will be vertical at the top.
3. Rest your upper back on the bench edge just below the shoulder blades and grip the bar lightly to keep it in place.
4. Take a breath, brace, and drive through your heels to lift your hips until your torso is parallel to the floor.
5. Squeeze the glutes hard at the top with a slight posterior tilt of the pelvis, chin tucked and ribs down.
6. Exhale at the top, then lower the hips under control until the plates almost touch the floor.
7. Keep tension in the glutes and repeat without bouncing the bar off the ground.

Common Mistakes

• Hyperextending the lower back: arching hard at the top and pushing the ribs up substitutes spinal extension for hip extension; finish with a glute squeeze and neutral spine.
• Feet placed too far out: an overly long stance makes the hamstrings take over and can cramp them; set the feet so the shins are vertical at lockout.
• Looking up at the ceiling: throwing the head back drives the arch; keep the chin tucked and eyes forward as the hips rise.
• Cutting the top short: stopping below full hip extension misses the range where the glutes work hardest; reach a flat tabletop position every rep.

Programming Tips

Hip thrusts respond well to both ends of the rep spectrum: 5 to 8 reps for 3 to 4 sets to build raw glute strength, or 10 to 15 reps with a hard top squeeze for size and endurance. Because the range of motion is short and the glutes recover quickly, most lifters can load it heavier and more often than a squat or deadlift without excess fatigue. Progress in small plate jumps and always pause briefly at the top, since bouncing through lockout lets momentum do the work the glutes should be doing. Program it after your main squat or hinge pattern, or on its own lower body day if glute development is a specific priority.

Common Questions

Why does my lower back take over instead of my glutes? Usually the ribs are flaring and the pelvis is over-extending at the top; keep a slight chin tuck and stop the lockout at the point where your hips, knees and shoulders form a straight line.

How much weight is normal here compared to a squat? Many lifters hip thrust well beyond their squat number since the short range and stable bench support let the glutes work without balance limiting the load.

Do I need a pad for the barbell? Yes, a thick pad across the hips is worth using every session; without one, bar discomfort will limit your load long before your glutes reach fatigue.