Barbell Hip Thrust: how to do it right
In short: The barbell hip thrust is a loaded hip extension that targets the glute max with peak tension at maximum contraction, hip locked out at the top.
How to do it, step by step
- 1Brace your upper back on a bench, bar across the crease of your hip, feet flat hip-width apart, shins vertical at the end of the push.
- 2Tuck your chin, brace, then drive through your heels to raise the bar by hip extension.
- 3Rise until thighs and trunk are aligned horizontally, without arching your lower back.
- 4At the top, squeeze your glutes hard for 1 second, lock out without lumbar hyperextension.
- 5Lower slowly under control, hips at about 45 degrees, without setting the load down.
- 6Rhythm: firm lift, 1 s hold, 2 to 3 s descent.
The mistake to avoid
Don't arch your lower back at the top. Drive through the glutes.
Other common mistakes
- Arching your lower back to finish the lift: the glute, not the lower back, must produce the extension, keep a slight posterior tilt of the pelvis.
- Skipping the lockout and bouncing at the bottom: you lose exactly the zone where tension is highest, hold the contraction 1 s at the top.
- Feet too far out, turning the movement into a hamstring push: move them back slightly to bring the shin vertical at the top.
- Incomplete range at the top, hips never aligned: rise to full horizontal to load the contraction.
Muscles worked
- Main:
- Glutes
- Supporting:
- Hamstrings
Glute max as the prime mover, it provides hip extension and the final drive. The hamstrings (biceps femoris, semitendinosus, semimembranosus) assist the extension. The adductors and quads stabilize the pelvis and knee. The abs and lower back brace the trunk to prevent arching.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Glute Bridge ›
- Single-Leg Hip Thrust ›
- Dumbbell Floor Glute Bridge ›
- Cable Pull-Through ›
- Cable Hip Extension ›
Frequently asked questions
How do I do this exercise?
Brace your upper back on a bench, bar across the crease of your hip, feet flat hip-width apart. Tuck your chin, brace, then drive through your heels to raise the bar by hip extension until thighs and trunk are aligned horizontally. Squeeze your glutes hard for 1 second at the top, without arching, then lower under control.
How high do I go?
The real work is at the top: rise until thighs and trunk are aligned horizontally, shin vertical, and squeeze for 1 s. At the bottom the glute is barely engaged, go down to hips at about 45 degrees without setting the load down. Never rush the lockout, that's where the glute max works hardest.
I don't feel anything, is that normal?
You should feel your glutes, especially at the top. Don't load heavy if the connection isn't there: imagine crushing a walnut between your cheeks at the lockout and hold for 1 s. Also check your feet, if they're too far out you shift to the hamstrings, move them back to bring the shin vertical at the top.
How fast should I do the movement?
Firm lift, 1 second hold at the top with glutes squeezed, then a slow descent over 2 to 3 seconds. It's the held lockout and the controlled descent that recruit the glute, not bouncing at the bottom.
How should I breathe?
Breathe in and brace in the low position, hold your air (light Valsalva) during the drive to stabilize the pelvis, breathe out once you've held the lockout at the top. Keep your abs tight throughout to lock in the posterior tilt and protect the lower back.