Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBarbell
- MechanicsIsolation
- Force TypePush (Bilateral)
- Experience LevelIntermediate
- Secondary Muscles
Abs, Hamstrings
Target Muscle Group
Glutes
Barbell Hip Thrust Overview
The barbell hip thrust is an exercise that is used to build the glute muscles. It will also indirectly target the other muscles of the legs such as the hamstrings, quads, and calves.
Barbell hip thrusts are thought to be the optimal exercise for glute specific training. So, if you have goals to build a bigger butt, barbell hip thrusts should be included in your workouts.
Building strong glutes will also have a positive carryover into your other exercises including squat variations and deadlift variations.
Barbell hip thrusts can be included in your leg workouts and full body workouts.
Barbell Hip Thrust Instructions
- Start in a supine position with your back on a bench and roll a barbell up to the crease of your hips.
- Drive both feet into the floor and squeeze your glutes while bridging your hips up.
- Lower your hips back to the starting position and repeat for the desired number of repetitions.
Barbell Hip Thrust Tips
- If just using your bodyweight, you can cross your arms in front of your chest or simply have them straight out to the sides. Utilize whichever method is more comfortable.
- Ensure that the lower back doesn’t arch as you extend the hip, you should focus on squeezing the glutes and slightly posteriorly tilting the pelvis.
- Ideally you should prioritize a straight line from your knees through your shoulders at the peak of contraction.
- Don’t allow the hips to drop or rotate as you bridge the hips up.
- Focus on exhaling as you bridge the hips up. You shouldn’t feel the movement through your lower back at all.
- If you can’t seem to feel your glutes activating, palpate the musculature with your hands and focus on pausing the movement at the peak of contraction.
34 Comments
How is the hip thrust machine compared to barbell hip thrusts?
Hi, Antonella. The machine is easier to set up and provides stability while you work. The barbell helps you get stronger because you have to control the weight, but It can be more complicated to set up. At the end of the day, it's a matter of preference, but they both can serve you very well.
Thank you!
What is the ideal height for the bench your shoulders are on?
A usual flat bench is great for this, Michelle. If that is not available, then a step-up platform like the one in the video or one at a comparable heights would still work.
I’m training in a full gym and feel uncomfortable doing hip thrusts. Is there another exercise I could do to target the same area?
Hi Chelsea, this link should take you to several exercises for glutes. I hope this helps!
https://www.muscleandstrength.com/exercises/glutes
I'm training at home with dumbbells how to do hip thrust at home?
Place a dumbbell on each leg in the same place a barbell would be placed. Use anything elevated you can find to place your shoulders on. This should be a decent alternative.
Hey, what would be a good alternative to hip thrust? I'm having troubles doing this exercise. Thanks.
Are you training at home or in a gym? I want to make the best suggestions possible.
The "Dumbbell Hip Thrust" from the 4 Day Dumbbell Workout directs to this page. Is there an equivalent workout with dumbbells?
We didn't have a video for the dumbbell version. You rest a dumbbell on each leg and perform the exercise as if you have a barbell.
Hi, what would be a good start barbell weight to choose for this? Thanks :)
If you're new to the movement, then I suggest literally starting with the bar alone and gradually making 20-30 pound jumps until you find what works for you.
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you have to manually code with HTML. I'm starting a blog soon but have
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Follow the directions at this link to submit this question.
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Thanks for finally writing about >Barbell Hip Thrust: Video Exercise Guide & Tips
Good post! We are linking to this great article on our site.
Keep up the great writing.
I have been told not have your head back and it should be looking forward all the time ( information from Brett the guy who invented the hip thrusts)
Any substitute for this excerice?
Thanks
Hey Joseph - Romanian deadlifts or regular deadlift
The RDL calls for you to keep a bend in the knee throughout the rep and will emphasize the glutes and hamstrings more. You do also stop short of the floor. The regular deadlift starts at the floor and you are to achieve a straight leg at the top of the rep to lock it out.
Hope this helps, and thank you for reading M&S!
What is the e difference between RDL and deadlift? Is it the distance you lower the bar?
Hi Josh,
I've been following your program and enjoying it as well,however I notice the program is advised as 12 weeks but only 4weeks is on the program .
Josh,
Instead of back against bench or steppers, would a BOSU ball be ok?
Hi Lydia,
It wouldn't be an ideal thrusting angle in my opinion. In this instance, I'd recommend barbell glute bridges from the floor.
Any substitute of this exercise
Please recommend a substitution; free weights or machine. I lift with my 16 year old daughter who is a very tiny person and this movement is awkward and uncomfortable for her. Thank you.
Hi Jodi,
I'd recommend performing the movement either with bodyweight alone or using a dumbbell if resistance is necessary.
Hi, I do not have a barbell cover. Do gyms usually supply these? Or so people usually buy and bring their own? Could I do this exercise without one?
Hi Anna,
I've had to buy them personally. Some gyms do provide them. Some try wrapping yoga mats around the bar - or using the squat bar pad.
Hope this helps!
What equipment could be used besides a barbell?
Hi Jackie,
You could use a dumbbell, kettlebell, resistance band against squat rack hooks, or even your bodyweight.
Hope this helps!