Barbell Hip Thrust

The barbell hip thrust is considered the gold standard for glute development. Performed with shoulders elevated on a bench, it allows for maximum glute activation through a full range of motion.

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Category: powerlifting
Level: intermediate
Force: push
Mechanic: compound
Equipment: barbell

Instructions

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.

Tips

Position your shoulder blades firmly against the bench edge
Drive your hips up by squeezing your glutes maximally
Keep your chin tucked and core engaged throughout
Pause at the top position to emphasize glute contraction

Common mistakes

Sliding up or down the bench during the movement
Hyperextending the lower back instead of using glutes
Pushing through toes rather than driving through heels

Safety

Use proper padding to protect your hips from the barbell. Ensure the bench is stable and won't slide. Start with bodyweight before progressing to loaded versions.

Variations

Single Leg Dumbbell Deadlift
Cable Single Leg Hip Thrust
Hip Extension with Bands
Single-Leg Glute Bridge