Exercise library
Barbell Hip Thrust
Glutes · Hinge
Generic hinge demo. Follow the steps below for this exact exercise.
HingeCompound
A bench-supported bridge with a barbell across the hips, the heaviest way to train the glutes.
- Difficulty
- Moderate
- Tracking
- Measured in reps
Muscles worked
GlutesHamstringsCore
Equipment
BarbellBench
How to do it
- Sit on the floor with your upper back against a bench and roll a padded barbell over your hips.
- Set your feet flat about shoulder width so your shins are vertical at the top of the lift.
- Tuck your ribs down, then drive through your heels to lift your hips until your torso is parallel to the floor.
- Squeeze your glutes at the top, then lower under control until the plates almost touch the floor.
Coaching cues
- Tuck your chin and keep your eyes on your knees so your neck stays neutral.
- Always use a barbell pad, the bar on bare hips is genuinely painful.