Barbell Hip Thrusts: How to Do It, Muscles Worked & Benefits
Animated demoThe hip thrust is the number-one glute-building exercise in the gym. With your upper back on a bench and a padded barbell across your hips, you drive your hips up and squeeze the glutes hard. Research shows it activates the glutes more than squats.
What is the barbell hip thrusts?
The hip thrust is the number-one glute-building exercise in the gym. With your upper back on a bench and a padded barbell across your hips, you drive your hips up and squeeze the glutes hard. Research shows it activates the glutes more than squats.
The barbell hip thrusts is an intermediate exercise and a compound movement. Compound exercises use several joints and muscle groups at once, so they let you move more weight, burn more energy and build functional strength in less time. You can do it in a gym, which makes it easy to fit into almost any routine.
Muscles worked
The main muscles trained by the barbell hip thrusts are the glutes, with help from the calves, hamstrings.
Glutes (primary)
The glutes (gluteus maximus, medius and minimus) are the largest and strongest muscles in the body. They extend and rotate the hip, power sprinting and jumping, support the lower back and shape the hips.
Calves (secondary)
The calves are made of the gastrocnemius (the visible upper part) and the soleus (underneath). They point the foot and are essential for walking, running and jumping.
Hamstrings (secondary)
The hamstrings run down the back of the thigh. They bend the knee and extend the hip. Strong hamstrings protect the knees and balance out the quads.
How to do the barbell hip thrusts: step by step
- Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
- Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Coach’s note: Practice the first sessions with a light load or an easier variation. Perfect technique first, then add reps, then add weight.
Benefits of the barbell hip thrusts
- Highest glute activation of almost any exercise
- Easy to load heavy
- Low stress on the lower back when done right
- Improves sprint and jump power
Like all resistance training, the barbell hip thrusts also contributes to the general health benefits of strength work: stronger bones, better blood-sugar control, improved mood and a higher resting metabolism over time. The U.S. Physical Activity Guidelines recommend muscle-strengthening activities for all major muscle groups on two or more days per week for adults.
Common mistakes to avoid
- Hyperextending the lower back at the top
- Bench too high or too low
- Feet too far forward
- No bar pad (painful hip bones)
Most of these mistakes happen when the weight is too heavy or when you rush. Film one set from the side with your phone. It is the fastest way to spot form problems without a coach.
Form tips from a trainer
- Bench edge just below the shoulder blades
- Chin tucked, eyes looking forward, not at the ceiling
- Shins vertical at the top
- Pause 1–2 seconds at full lockout
How to breathe
Breathe in as you lower the weight or your body (the easier phase) and breathe out as you push. For heavy sets, take a big breath into your belly before the rep, brace your core, and breathe out near the end of the push.
Sets and reps by fitness level
| Level | Sets × reps | Rest | Frequency |
|---|---|---|---|
| Beginner | 3 × 10 light | 60–90 sec | 2× per week |
| Intermediate | 4 × 8–12 | 60–120 sec | 2× per week |
| Advanced | 5 × 6–10 heavy | 90–180 sec | 2–3× per week |
Choose a load or variation where the last 1–3 reps of each set feel hard but your form stays clean. When you can do the top of the rep range for every set, make it harder: add weight, add reps, slow the tempo or move to a harder variation. This is called progressive overload, and it is the main driver of strength and muscle gains.
Easier and harder variations
Make it harder
- Banded hip thrusts
- Single-leg hip thrusts
Barbell Hip Thrusts for men and women
The technique of the barbell hip thrusts is the same for men and women. The difference is in programming. Men often aim for more upper-body size and use heavier loads with lower reps, while many women prefer more lower-body and glute volume and moderate loads with higher reps. Both approaches work. Muscle responds to effort and progressive overload regardless of gender, and women typically recover a little faster between sets.
You will find this exercise in these HelloMyTrainer programs:
- Men's Intermediate Gym Program (4-Day Upper / Lower Split)
- Advanced Push / Pull / Legs Gym Program for Men (6 Days)
- Women's Beginner Gym Workout Plan (3-Day Full Body)
- Women's Intermediate Gym Program (4-Day Glute & Toning Split)
- Advanced Gym Program for Women (5-Day Glute & Strength Split)
Safety tips
- Warm up for 5–10 minutes before your first working set: light cardio plus a few easy reps.
- Stop immediately if you feel sharp, stabbing or joint pain. Muscle burn is normal; pain is not.
- If you have an injury, are pregnant, or have a heart, blood-pressure or joint condition, ask your doctor or a physical therapist before doing this exercise.
- Use safety pins, safety arms or a spotter whenever you lift a barbell close to your limit.
Frequently asked questions
What muscles does the barbell hip thrusts work?
The barbell hip thrusts mainly works the glutes, with the calves, hamstrings helping.
Is the barbell hip thrusts good for beginners?
It is rated intermediate. Beginners should start with an easier variation such as Glute Bridges and build up.
How many sets and reps of the barbell hip thrusts should I do?
Beginners: 3 × 10 light. Intermediate: 4 × 8–12. Advanced: 5 × 6–10 heavy. Train each muscle group about twice per week.
Can I do the barbell hip thrusts at home?
This version needs gym equipment. At home, try Glute Bridges instead.
How often should I train with the barbell hip thrusts?
Two to three times per week is ideal for most people, with at least 48 hours between hard sessions for the same muscle group.
Related exercises
Animated demoGlute Bridges
The glute bridge is one of the best exercises for building and activating the glutes.
Animated demoSingle-Leg Glute Bridges
The single-leg glute bridge doubles the load on each glute without weights.
Animated demoDonkey Kicks (Glute Kickbacks)
Donkey kicks are done on all fours: you kick one leg back and up while keeping the knee bent.
Animated demoFlutter Kicks
Flutter kicks are done lying on your back with the legs straight, kicking up and down in small fast movements.