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Explore/Glutes

Barbell Hip Thrust

BarbellCompoundEasy to learn
Front
Back
Primary Secondary

Works

Glutes

Also hamstrings, quads

You need

Barbell, Bench

Barbell & plates setup →
How to do itPicture · 3 steps
  1. 1Upper back on the bench edge, pad on the bar
  2. 2Chin tucked, ribs down
  3. 3Drive hips up until your torso is flat

Most common mistake

Arching the lower back at the top instead of finishing with the glutes.

Watch a demo
A
For glutes
#8 of 29
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Research
76
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 761 study
Target tension · 35%5/5
Loaded stretch · 25%2/5
Progression · 20%5/5
Low cost · 20%4/5

Grew the glutes about as much as squats in a head-to-head trial, despite loading them mainly when shortened.

  • Plotkin et al., 2023: Hip thrusts and squats grew the glutes similarly over 9 weeks; squats also grew the quads and adductors more. (Untrained participants; wide confidence intervals for glute growth.)
How scores work

Machine taken? Swap to

  • ADeficit Reverse LungeDumbbell
  • AHip Thrust MachineMachine
  • ASmith Machine Hip ThrustMachine
  • ARomanian DeadliftBarbell

Takes

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