Hinge · Coached in Recomp

Barbell hip thrust

The barbell hip thrust is an intermediate hinge exercise for your glutes and hamstrings, using barbell and flat bench.

Main muscles
Glutes, Hamstrings
Also works
Calves
Equipment
Barbell, Flat bench
Level
Intermediate
Barbell hip thrust, starting position
Start
Barbell hip thrust, end position
Finish

Setup

Sit on the floor with your upper back against a bench and a padded bar over your hips. Feet flat, hip-width.

How to do it

  1. Brace and drive through your heels to lift your hips.
  2. Finish with hips level with your knees and shoulders, ribs down.
  3. Squeeze your glutes for a second at the top.
  4. Lower under control.

Coaching cues

  • Chin tucked, eyes forward.
  • Shins vertical at the top.

Common mistakes

  • Arching the lower back to get higher.
  • Pushing through the toes.

Make it easier or harder

EasierGlute bridge

Alternatives to the barbell hip thrust

Bulgarian split squat Dumbbells, Flat bench Romanian deadlift Barbell Barbell back squat Barbell, Squat rack Barbell Glute Bridge Barbell Deadlift Barbell Dumbbell hip thrust Dumbbells, Flat bench