Hip thrust
Also known as: Barbell glute bridge
A hip-extension movement that loads the glutes directly.
What it is
With your upper back on a bench and a barbell across your hips, you drive the hips up to full extension. It loads the glutes through their strongest range with minimal lower-back strain.
Muscles worked
Primary: Glutes. Secondary: Hamstrings, Quadriceps.
How to perform it
- Sit on the floor with your upper back against a bench and roll a (padded) barbell over your hips.
- Plant your feet flat, about shoulder-width, so your shins are roughly vertical at the top.
- Brace your core, tuck your chin, and drive through your heels to lift the hips to full extension.
- Squeeze the glutes hard at the top, then lower under control without dumping into the lower back.
Common form faults
- Over-arching the lower back at the top instead of using the glutes. Tuck the chin, keep the ribs down, and think about a posterior tilt — finish with the glutes, not the spine.
- Feet too far forward or back, reducing glute tension. Position the feet so the shins are vertical at full lockout.
Programming
A great glute-focused accessory. Responds well to higher reps (8–15) with a deliberate top squeeze and full range.
Plan your training
Variations & substitutions
Frequently asked questions
- Do hip thrusts build the glutes better than squats?
- They load the glutes through a different, shortened range with high tension at lockout, which complements squats and hinges rather than replacing them. Using a mix of movements is more effective than arguing over a single 'best' one.
- The bar hurts my hips.
- Use a barbell pad or a folded towel, and make sure the bar sits on the hip bones rather than the soft abdomen. A thicker pad makes heavier loads far more comfortable.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: