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.

Barbell Hip Thrust primarily trains the glutes. The exact demand depends on your setup, range, and chosen load.

Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement.

Related options include Barbell Full Squat, Barbell Glute Bridge, Barbell Hack Squat. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.