Barbell hip thrust

Barbell hip thrust

Set up

Position yourself on a box or bench at a similar height to your shins. Place weight on hinge point of hips. Compress core, squeeze hip muscles.


The exercise begins at the top end. Lower weight down to just above the ground, hinging at hips and keeping spine stiff and strong. Squeeze gluteus and push hips up to parallel position.


The Barbell hip thrust is a compound movement which focuses on hip extension, a crucial mechanic of the hips and spine. This exercise is excellent for leg and gluteus development amongst anyone from beginners to high performance athletes. A gold standard is said to be able to having the ability to do 1.5-2.5x bodyweight.

General body part

  • Lower body



  • Gluteus 


  • Quads
  • Hamstring
  • Trunk
  • Adductors
  • Abductors
  • Stabilisers
  • Antagonist stabilisers
  • Rectus abdominis
  • Obliques

Joints involved

  • Hip
  • Knee
  • Ankle



  • Compound


  • Isolated

Movement pathway/Force

  • Push
  • Style
  • Concentric/Eccentric 


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