TIERS
ExploreTrainFeed
TIERS

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

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
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 cycling
#12 of 16
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
How scores work

Machine taken? Swap to

  • ABulgarian Split SquatDumbbell
  • AHack SquatMachine
  • ALeg PressMachine
  • ATrap Bar DeadliftBarbell

Takes

None yet
Free account needed to post
280