Strength

Barbell Hip Thrust

Barbell Hip Thrust targets the glutes and strengthens the lower body including hamstrings and lower back. This exercise enhances squat, deadlift and overall lower body power.
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Barbell Hip Thrust instructions
Step-by-step instructions
1
Sit on the floor with your back against a bench, feet flat, and a barbell positioned over your hips.
2
Grab the barbell with your hands and lift your hips off the floor, pushing through your heels.
3
Keep raising your hips until your body forms a straight line from your shoulders to your knees.
4
Pause at the top for a second, squeezing your glutes.
5
Return to the starting position in a controlled manner and repeat for the predetermined number of repetitions.
Sit on the floor with your back against a bench, feet flat, and a barbell positioned over your hips.
Grab the barbell with your hands and lift your hips off the floor, pushing through your heels.
Keep raising your hips until your body forms a straight line from your shoulders to your knees.
Pause at the top for a second, squeezing your glutes.
Return to the starting position in a controlled manner and repeat for the predetermined number of repetitions.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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