How to do the Barbell Hip Thrust
Sit on the floor with your upper back against the edge of a bench and the bar over your hips, using a pad.
Bend your knees and plant your feet flat on the floor.
Drive your hips up until your torso is parallel to the floor, squeezing your glutes hard.
Lower your hips slowly toward the floor.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The body’s biggest muscle extends and stabilises the hip. Hip thrusts, deep squats, lunges and hinges all hit it from different angles.
Alternatives
Same muscles, similar movement: swap in one of these if the Barbell Hip Thrust doesn’t suit your gym or your joints.
Train smarter
- 4 day workout split: best options and a full programWhich 4 day workout split is best? Upper/lower, full body, torso/limbs and bro splits compared in brief, then a complete 4-day program with sets and reps.
- Gym workout plan for women: a 3-day strength programA full-body gym workout plan for women: three sessions a week for strength and muscle, glutes and upper body included, how to progress, and the myths to ignore.
- Hip thrust form: setup, bench height and common mistakesHip thrust form step by step: bench height, bar pad, foot position, chin and rib position, lockout, the most common mistakes, and glute bridge vs hip thrust.
