Barbell Hip Thrust
A bridge with your upper back on a bench that loads the glutes hardest right at full hip extension.
Muscle activation
- Glutes65%
- Hamstrings15%
- Quads10%
- Adductors10%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Sit on the floor with your upper back against a bench, bottom edge just below your shoulder blades.
2. Mid-rep
Rise until your torso is parallel to the floor and your hips are fully extended.
3. End of the movement
Squeeze the glutes hard at the top while keeping ribs down — don't arch your lower back.
4. Common mistake
Arching the lower back to get the bar higher
Ways to do it
Glute bridge & thrust on 3 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Sit on the floor with your upper back against a bench, bottom edge just below your shoulder blades.
- 2Roll a padded barbell over your legs until it sits in the crease of your hips.
- 3Plant feet about hip width so your shins will be vertical at the top.
- 4Tuck your chin slightly and set your gaze forward.
Execution
- 1Brace your abs and drive through your heels to lift your hips.
- 2Rise until your torso is parallel to the floor and your hips are fully extended.
- 3Squeeze the glutes hard at the top while keeping ribs down — don't arch your lower back.
- 4Lower under control until your hips are a few inches off the floor, then repeat.
Breathing
Breathe in at the bottom, breathe out as you drive up and squeeze.
Tempo
2-0-1-2 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Glutes
Secondary
Hamstrings, Quads, Adductors
Key form cues
- Chin tucked, eyes forward
- Ribs down
- Shins vertical at the top
- Squeeze and hold
Common mistakes
Arching the lower back to get the bar higher
Keep ribs down and tuck the pelvis slightly so the movement comes from the hips.
Feet too far forward, shifting work to the hamstrings
Bring the feet in until the shins are vertical at lockout.
Rushing the top position
Pause for 1–2 seconds with a hard glute squeeze on every rep.
Range of motion
From hips just above the floor to full hip extension with the torso parallel to the ground.
Variations
Easier
Bodyweight glute bridge
Harder
Single-leg hip thrust or paused barbell hip thrust
At home
Single-leg hip thrust off a couch
Machine / cable
Hip thrust machine or cable pull-through