Glutes
Barbell Hip Thrust
Sit on the floor with upper back against a bench and barbell over hips. Roll the bar into the hip crease and plant feet flat, shoulder-width apart.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- Gluteus Maximus
Secondary muscles
- Hamstrings
- Quadriceps
- Erector Spinae
- Core Stabilizers
Target muscles
- glutes
How to perform
- 1
Sit on the floor with upper back against a bench and barbell over hips.
- 2
Roll the bar into the hip crease and plant feet flat, shoulder-width apart.
- 3
Brace core and drive through heels to lift hips upward.
- 4
Extend hips fully until torso is parallel to the floor.
- 5
Squeeze glutes at the top without overextending the lower back.
- 6
Lower hips under control and repeat.
Safety & form
Train smart. Read these notes before adding heavy load.
