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Barbell Hip Thrust

intermediate Barbell

Loaded hip thrust for maximum glute development.

Primary Muscles

Glutes

Secondary Muscles

Hamstrings Core

Instructions

Sit with upper back on bench, bar across hip crease with pad. Plant feet, drive hips up to full extension, squeeze glutes hard at top.

Common Mistakes

Not reaching full hip extension, bar rolling, hyperextending lower back.

Variations

  • Dumbbell Hip Thrust
  • Single Leg Hip Thrust
  • Banded Hip Thrust