Barbell hip thrust
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Muscles worked
- High load
- Glutes · Maximus
- Low load
- Core, Hamstrings · Hip extension, and Quads
Primary muscles
Secondary muscles
How to do it
Sit with the shoulder blades on a bench, roll a padded bar over the hips, and plant the feet so the shins are vertical at the top. Tuck the ribs and chin, then drive through the heels until the hips are level with the torso, pausing and squeezing the glutes at lockout before lowering under control. Finish the rep with the glutes, not by arching the lower back.
Form cues
- Tuck the ribs, chin down
- Pause and squeeze at lockout
Safety
Talk to a professional before this exercise if you have any of the following:
Lower back
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.