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Barbell hip thrust

General guidance. This page has not been reviewed by a qualified professional yet.

Barbell hip thrust. Push through your whole feet and raise your pelvis until torso and thighs roughly align. Lower slowly; do not arch your lower back at the top.

How to do this exercise: Barbell hip thrustSetup · movement · load
Glutes
Barbell hip thrust: start and finish positionsTwo simplified positions. Grey shows supports, green shows resistance. Read the instructions for range and setup.1. Start2. Move / finish
Schematic position and movement guide. Actual machine designs may differ.
  1. Set your position

    Secure a stable bench against sliding and support your upper back on it. Place a padded bar across your pelvis and position feet so shins are roughly vertical at the top.

  2. Make the movement

    Push through your whole feet and raise your pelvis until torso and thighs roughly align. Lower slowly; do not arch your lower back at the top.

  3. Breathe and control the pace

    Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.

Watch out for

Do not gain height by arching your back. Learn the machine release before adding working load.

Understanding the load

Log the total load. For a barbell include the bar and all plates; check the bar weight.

For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.

Type
Strength
Difficulty
Intermediate
Sides
Both sides together
How load is measured
Total load

Main muscles

Glutes

Supporting muscles

Hamstrings, Quadriceps

Equipment

Load values are only comparable on the same exercise and equipment.

How to do it

  1. Secure a stable bench against sliding and support your upper back on it. Place a padded bar across your pelvis and position feet so shins are roughly vertical at the top.
  2. Push through your whole feet and raise your pelvis until torso and thighs roughly align. Lower slowly; do not arch your lower back at the top.

Common mistakes

  • Do not gain height by arching your back. Learn the machine release before adding working load.

Safety notes

  • Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.

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