Exercises › Barbell hip thrust

Barbell hip thrust

Upper back on a bench, bar over your hips (use a pad). Drive your hips up until your body is level from knees to shoulders, chin tucked.

StrengthBarbell + BenchDifficulty 2 of 3

Two-panel demonstration of the barbell hip thrust, showing the start and finish positions — Start and finish positions

How to do it

Upper back on a bench, bar over your hips (use a pad). Drive your hips up until your body is level from knees to shoulders, chin tucked.

Muscles worked

Front

Back

glutesprimary
hamstrings
adductors

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

No barbell or bench? Swap it out

Glute bridgeno equipment · difficulty 1/3
Single-leg glute bridgeno equipment · difficulty 2/3

Other options in this pattern

Band lateral walkresistance bands · difficulty 1/3
Dumbbell elevated glute bridgedumbbells + bench · difficulty 2/3
Machine glute pressmachines · difficulty 1/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2