Barbell Hip Thrust
GlutesBarbellIntermediate
The single best glute isolation exercise. Heavy loads, short range, massive results.
Muscle worked
Glutes
Equipment
Barbell, Dumbbells
Difficulty
Intermediate
Time per set
30-45s
How to perform
Step by step, every rep
01
Set up
Sit on the floor with your upper back against a bench. Barbell over your hips (use a pad). Feet flat on the floor, shoulder width apart.
02
Foot position
Set your feet so that when you're at the top, your shins are vertical. Too far forward or back and the glutes stop firing.
03
Tuck the chin and brace
Chin slightly tucked toward your chest. Tight core. Glutes ready to fire.
04
Drive up
Push through your heels and drive the hips up. Think of pushing the floor away with your feet.
05
Lock out at the top
Body is a straight line from shoulders to knees. Squeeze the glutes hard for a beat. Don't overarch the lower back.
06
Lower with control
Come down slow. Stop just above the floor. Reset and repeat.
Common mistakes
Avoid these
✕
Overarching the lower back at the top
Takes load off the glutes and puts it on the spine. Fix: Tuck the chin and think ribs down. Squeeze glutes, don't arch back.
✕
Feet too far forward
Hamstrings take over, glutes go quiet. Fix: Set feet so shins are vertical at lockout.
✕
Going too heavy too soon
Lower back compensates and glutes don't get worked. Fix: Start with lighter weight, feel the glutes fire, then build up.
✕
Half reps at the top
Miss the peak glute contraction which is where growth lives. Fix: Full lockout every rep. Straight line from shoulders to knees.
Progressions
Scale it up or down
Make it easier
- Glute bridge on the floor (no bench)
- Single leg glute bridge
- Bodyweight hip thrust with just the bench
Make it harder
- Single leg hip thrust with a dumbbell on the hip
- Pause hip thrust: 3 second hold at the top
- Banded hip thrust: loop a band around the knees for extra glute work
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-5 | 5-8 | 2 min | Heavy. Use a bar pad. |
| Build Muscle | 3-4 | 8-15 | 75-90s | Moderate to heavy. Pause 1-2s at top. |
| Build Endurance | 2-3 | 15-25 | 45-60s | Lighter. Chase the pump. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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