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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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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
B
For combat
#21 of 33
See the full list →
Research
60
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 60
Transfer · 45%4/5
Injury protection · 30%2/5
Practicality · 25%4/5

Hip drive for bridges and escapes.

How scores work

Machine taken? Swap to

  • SNeck Curl & ExtensionOther
  • STowel HangBodyweight
  • AFarmer's CarryDumbbell
  • BBarbell RowBarbell

Takes

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