GLUTES · COMPOUND
Barbell Hip Thrust
A loaded hip-extension movement performed with the upper back supported on a bench.
Primary musclesGlutes
Secondary musclesHamstrings, Core
EquipmentBarbell, Bench
DifficultyIntermediate · Hip Extension
How to perform
- Position the bar across the hips with padding as needed.
- Drive through the feet and extend the hips.
- Lower under control without losing your ribcage and pelvis position.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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