Barbell Hip Thrust
The Barbell Hip Thrust primarily targets your Glutes, with support from Calves, Hamstrings. It requires barbell and is best suited to intermediate lifters.
Intermediate level · Equipment: Barbell · Compound · Push
Primary muscles: Glutes Secondary muscles: Calves, Hamstrings
How to perform Barbell Hip Thrust
- Step 1. 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.
- Step 2. 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.
- Step 3. 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.
Sample sets & reps for Barbell Hip Thrust
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Glutes exercises
- Ankle On The Knee — stretch
- Butt Lift (Bridge) — bodyweight
- Downward Facing Balance — ball
- Flutter Kicks — bodyweight
- Glute Kickback — bodyweight
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