Barbell Hip Thrust

The king of glute exercises — builds maximal hip extension strength and glute mass with horizontal force vector

---

⚡ Quick Reference

Aspect	Details
Pattern	Hip Hinge (Horizontal)
Primary Muscles	Glutes
Secondary Muscles	Hamstrings, Quads
Equipment	Barbell, Bench, Barbell Pad
Difficulty	⭐⭐ Intermediate
Priority	🔴 Essential

Movement Summary

---

🎯 Setup

Starting Position

1. Bench position: Place flat bench or hip thrust bench perpendicular to movement
2. Sit on floor: Back against bench, shoulder blades at edge
3. Bar placement: Roll loaded barbell over hips (use pad for comfort)
4. Feet position: Hip-width apart, feet flat, 12-18 inches from glutes
5. Upper back: Shoulder blades on bench edge, not too high
6. Starting hip position: Hips low, bar resting on hip crease

Equipment Setup

Equipment	Setting	Notes
Barbell	Standard 20kg/45lb Olympic bar	Can use lighter bar for beginners
Bench	16-18" height preferred	Adjust based on torso length
Barbell Pad	1-2" thick foam	Essential for heavy loads
Weight Plates	Standard diameter	Use smaller plates for clearance

Setup Cue

"Shoulder blades on bench, bar in hip crease, feet flat and stable — create a strong base"

---

🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Creating stable position before thrust

1. Upper back on bench edge, shoulder blades supported
2. Bar resting in hip crease with pad
3. Feet hip-width, flat on floor
4. Knees bent approximately 90° at top position
5. Big breath, brace core

Tempo: Take time to get positioned correctly

Feel: Stable base, ready to drive through heels

⬆️ Thrust Phase

What's happening: Driving hips up to full extension

1. Drive through heels, thrust hips toward ceiling
2. Squeeze glutes HARD at top
3. Create straight line from shoulders to knees
4. Breathing: Hold breath during thrust
5. Chin tucked (neutral neck)

Tempo: 1 second (powerful, controlled)

Feel: Maximum glute contraction at top, hamstrings supporting

Critical: Full hip extension — don't stop short

🔝 Top Position

What's happening: Maximum hip extension with full glute contraction

1. Torso parallel to floor
2. Shins vertical (90° knee angle)
3. Glutes maximally contracted
4. DO NOT hyperextend lower back — all extension from hips
5. Hold peak contraction 1-2 seconds

Common error here: Arching back instead of extending hips

⬇️ Lowering

What's happening: Controlled descent under tension

1. Lower hips slowly, maintaining tension
2. Don't let bar crash down
3. Keep core braced
4. Breathing: Exhale on the way down
5. Stop just before plates touch ground (constant tension)

Tempo: 2-3 seconds (controlled)

Feel: Glutes lengthening under load

Note: Can do full reset or keep tension (best for hypertrophy)

Key Cues

Primary Cues

• "Drive through heels, squeeze glutes at top" — maximizes glute activation
• "Ribs down, don't arch back" — ensures hip extension, not spinal
• "Chin tucked, neutral neck" — maintains spinal alignment

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	Explosive up, no pause, 2s down, no rest
Hypertrophy	2-2-3-0	2s up, 2s squeeze, 3s down, no rest
Endurance	1-1-2-0	1s up, 1s hold, 2s down, no rest

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Hip extension — primary driver of the movement	██████████ 100%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Assist hip extension, knee stabilization	██████░░░░ 60%
Quads	Knee extension support, stabilization	█████░░░░░ 50%

Stabilizers

Muscle	Role
Core	Prevents spinal hyperextension, maintains torso rigidity
Erector Spinae	Supports neutral spine position

Muscle Emphasis

Hip thrust vs. other glute exercises:

• Hip Thrust: Maximum glute activation (horizontal force vector)
• Squat: More quad dominant
• Deadlift: More hamstring/back involvement
• Glute Bridge: Similar but less range of motion

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hyperextending lower back	Arching back instead of extending hips	Lower back stress, reduces glute activation	"Ribs down" — all extension from hips
Incomplete hip extension	Stopping short of full lockout	Leaving gains on table, reduced glute activation	Drive hips fully up, squeeze glutes hard
Feet too close/far	Poor leverage, knee angle off	Reduced force production	Shins vertical at top position
Neck hyperextension	Looking up at ceiling	Neck strain, poor spinal alignment	Chin tucked, look straight ahead
Bar too high/low on hips	Uncomfortable, poor positioning	Bruising, reduced performance	Bar in hip crease, use thick pad

Most Common Error

Lower back hyperextension — often mistaken for full hip extension. Film from the side. Your torso should be parallel to floor, straight line from shoulders to knees. No arch in lower back.

Self-Check Checklist

• Upper back stable on bench edge
• Shins vertical at top (knees at 90°)
• Torso parallel to floor at top
• Maximum glute squeeze, not back arch
• Controlled tempo, not bouncing

---

🔀 Variations

By Equipment

Barbell (Standard)

Aspect	Details
Load	Can load heavy
Best For	Maximum strength and hypertrophy
Emphasis	Overall glute development
Notes	Use barbell pad for comfort

Single-Leg Hip Thrust

Aspect	Details
Load	Bodyweight or lighter load
Best For	Unilateral strength, balance
Emphasis	Individual glute development, stability
Notes	Fix imbalances, more core demand

Banded Hip Thrust

Aspect	Details
Load	Band around knees + barbell
Best For	Glute medius activation
Emphasis	Abduction + extension
Notes	Push knees out against band

By Training Purpose

Strength Focus

Variation	Change	Why
Heavy Singles	3-6 reps at 85%+	Maximum strength development
Pause Hip Thrust	3-5s pause at top	Increase time under tension at peak
Deficit Hip Thrust	Elevate feet 2-4"	Increased range of motion

Hypertrophy Focus

Variation	Change	Why
Constant Tension	Don't lower all the way	Metabolic stress, pump
Tempo Hip Thrust	3s up, 3s down	More time under tension
Drop Sets	Reduce weight, continue to failure	Maximum muscle fatigue

Activation Focus

Variation	Change	Why
Banded Hip Thrust	Band around knees	Glute medius activation
Bodyweight Pulses	Small range at top	Mind-muscle connection
Single-Leg	One leg at a time	Focus on individual glute

Foot Position Variations

Position	Effect	Best For
Standard (hip-width)	Balanced glute development	Most people
Narrow Stance	More glute maximus focus	Quad-dominant lifters
Wide Stance	More adductor involvement	Hip mobility work
Feet Elevated	Increased ROM	Advanced lifters

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM)	RIR
Strength	3-5	3-6	2-3 min	80-90%	1-2
Hypertrophy	3-4	8-15	90s-2min	65-80%	2-3
Endurance	2-3	15-20+	60-90s	50-65%	3-4
Activation	2-3	15-20	60s	40-60%	4-5

Workout Placement

Program Type	Placement	Rationale
Lower body	First or second exercise	Primary glute movement
Glute-focused	First exercise	Most important, do fresh
Full-body	After main lifts	Accessory for posterior chain
Push/Pull/Legs	Leg day, after squats	Complement quad-dominant movement

Programming Note

Hip thrusts pair well with quad-dominant exercises (squats, leg press). They're less fatiguing than deadlifts, so you can train them more frequently.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3 sets, focus on technique
Intermediate	2x/week	3-4 sets, one heavy one lighter
Advanced	2-3x/week	4-5 sets, varied intensities

Progression Scheme

Progressive Overload

Hip thrusts respond well to weight progression. Can load very heavy (2-3x bodyweight possible). Most people progress 5-10 lbs per session initially.

Sample Progression

Week	Weight	Sets x Reps	Notes
1	135 lbs	3x10	Build technique
2	145 lbs	3x10	Add 10 lbs
3	155 lbs	3x10	Add 10 lbs
4	165 lbs	3x8	Increase load, reduce reps
5	175 lbs	3x8	Continue progression

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Glute Bridge Barbell	Learning the pattern, less ROM
Glute Bridge Bodyweight	True beginner, mastering hip extension
Hip Thrust Machine	Simpler setup, fixed path

Progressions (Harder)

Exercise	When Ready	Link
Single-Leg Hip Thrust	Can hip thrust 1.5x bodyweight for 10 reps
Deficit Hip Thrust	Want increased ROM
Pause Hip Thrust	Need more time under tension

Alternatives (Same Goal, Different Movement)

Different Equipment

Alternative	Equipment	Good For
Hip Thrust Machine	Machine	Easier setup, consistent resistance
Cable Pull-Through	Cable machine	More vertical pull, hip hinge pattern

Home/Minimal Equipment

Alternative	Equipment
Glute Bridge Dumbbell	Single dumbbell
Single-Leg Glute Bridge	Bodyweight

Unilateral

Alternative	Benefit
Single-Leg Hip Thrust	Balance, fix imbalances
Bulgarian Split Squat	Functional strength, glute focus

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Hyperextension risk	Focus on hip extension only, "ribs down"
Hip impingement	Hip flexion/extension pain	Reduce ROM, try machine version
Rib bruising	Bar pressure on ribs	Use thicker pad, hand support bar
Pregnancy	Supine position in late term	Switch to standing variations

Stop Immediately If

• Sharp pain in lower back (not glute fatigue)
• Hip pinching or clicking with pain
• Severe bruising or skin breakdown
• Dizziness from supine position
• Inability to maintain form

Injury Prevention

Strategy	Implementation
Use barbell pad	Essential for loads over 95 lbs
Perfect setup	Shoulder blades stable, feet positioned correctly
Ribs down cue	Prevents lower back hyperextension
Progress gradually	Master bodyweight, then add load
Full ROM	Don't short-change the movement

Common Discomforts

Bar pressure on hips:

• Use thick barbell pad (Airex pad or Hip Thruster)
• Can use yoga mat folded over
• Hand support on bar to reduce pressure

Ribs sliding off bench:

• Adjust bench height (lower for shorter torsos)
• Ensure shoulder blades are on bench, not ribs

Most Common Issue

Rib/hip bruising from bar pressure. This is normal but uncomfortable. Use thick padding. The discomfort reduces as you adapt. Don't let this stop you from doing the exercise.

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension	0-120° flexion to full extension	🔴 High
Knee	Stabilization	Fixed at ~90°	🟢 Low
Spine	Neutral maintenance	Minimal movement	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	Full extension (0°)	Can squeeze glutes and extend hips fully standing	Hip flexor stretches, couch stretch
Thoracic	Good extension	Can maintain neutral spine on bench	Foam roll, thoracic mobility

Joint Health Note

Hip thrusts are extremely hip-dominant with minimal knee and spine stress. Excellent for building hip extension strength without spinal loading. Great option for those with back issues who can't deadlift heavy.

---

❓ Common Questions

Should I use a barbell pad?

Absolutely yes, especially for loads over 95 lbs. A thick pad (Airex pad or dedicated Hip Thruster pad) makes the exercise much more comfortable and allows you to focus on the movement, not the discomfort. Don't tough it out — use padding.

Where should the bar sit on my hips?

The bar should rest in your hip crease, just below your hip bones. Too high (on stomach) makes breathing difficult. Too low (on thighs) reduces leverage. Find the natural fold where your hips bend.

How do I know if I'm hyperextending my back?

Film yourself from the side. At the top, your torso should be parallel to the floor with a straight line from shoulders to knees. If your ribs are flaring up or you're arching your lower back, you're hyperextending. Cue "ribs down" and focus on squeezing glutes, not arching back.

Hip thrust vs. glute bridge — which is better?

Hip thrust is superior for loading heavy and building strength/size because of the increased ROM. Glute bridge is great for beginners or as an activation exercise. Progress from glute bridge to hip thrust.

How heavy can I go?

Very heavy. Elite lifters can hip thrust 400-600+ lbs. It's not uncommon to hip thrust 2-3x your bodyweight. Because the movement is so stable and glute-focused, you can load it heavier than squats or deadlifts. Progress gradually and ensure full ROM.

Can I do hip thrusts without a bench?

Yes, that's a glute bridge. It's a valid exercise but with less range of motion. If you don't have a bench, do glute bridges or elevate your upper back on a couch, step, or sturdy box.

Should I pause at the top?

Yes, especially for hypertrophy. A 1-2 second squeeze at full hip extension maximizes glute contraction. For strength work, a brief pause is fine. For endurance, continuous motion works.

---

📚 Sources

Biomechanics & Muscle Activation:

• Contreras, B. et al. (2015). A comparison of gluteus maximus, biceps femoris, and vastus lateralis electromyography amplitude for the barbell, band, and American hip thrust variations — Tier A
• Contreras, B. & Schoenfeld, B. (2011). The Biomechanics of the Hip Thrust — Tier B
• ExRx.net Exercise Analysis — Tier C

Programming:

• Contreras, B. (2019). Glute Lab: The Art and Science of Strength and Physique Training — Tier B
• NSCA Essentials of Strength Training — Tier A
• Stronger by Science — Tier B

Technique:

• Bret Contreras (Glute Guy) — Hip Thrust Tutorial — Tier B
• ATHLEAN-X — Tier C

Safety:

• NSCA Position Statement on Exercise Technique — Tier A

---

For Mo

When to recommend this exercise:

• User wants to build glutes specifically
• User's goal is physique, strength, or athletic performance
• User has basic hip hinge competency
• User wants a lower-back-friendly posterior chain exercise

Who should NOT do this exercise:

• Acute hip injury or impingement → Suggest Cable Pull-Through
• Complete beginner → Start with Glute Bridge Bodyweight
• No bench available → Suggest Glute Bridge Barbell
• Rib/hip bruising concerns → Start lighter, use thick pad, progress gradually

Key coaching cues to emphasize:

1. "Upper back on bench, bar in hip crease"
2. "Drive through heels, squeeze glutes at top"
3. "Ribs down — extend hips, not back"
4. "Shins vertical at top position"

Common issues to watch for in user feedback:

• "It hurts my hips/ribs" → Use thicker pad, check bar position
• "I feel it in my back" → Hyperextension issue, cue "ribs down"
• "My hamstrings cramp" → Feet too close, adjust to shins vertical
• "I don't feel glutes" → Check full hip extension, add pause at top

Programming guidance:

• Pair with: Squats, leg press, quad-dominant movements
• Avoid same day as: Heavy deadlifts (though less conflicting than squats)
• Typical frequency: 2-3x per week (recovers faster than deadlifts)
• Place after main compound or as primary glute exercise

Progression signals:

• Ready to progress when: 3x12 with perfect form, full ROM, strong glute contraction
• Regress if: Cannot achieve full hip extension, lower back taking over
• Consider variation if: Bruising is excessive, try machine or single-leg version

Red flags:

• Lower back hyperextension → immediate cue correction "ribs down"
• Incomplete ROM → reduce weight, ensure full hip extension
• No glute activation → check setup, may need activation work first

---

Last updated: December 2024