Athletic StationPTEN
Home / Exercises / Barbell Hip Thrust
Exercise 214

Barbell Hip Thrust

Hip extension with the upper back supported on a bench and a barbell positioned across the hips, targeting the glutes with support from the hamstrings and core.

CoreLegsGlutes
Video demonstration • Athletic Station
Download videoDownload imageDownloaded files include Athletic Station identification.

How to perform it

  1. Sit on the floor with your upper back supported on a stable bench and position the barbell across your hips, using a pad when needed.
  2. Keep your feet flat on the floor about hip-width apart with your knees bent.
  3. Brace your core and keep your spine neutral before beginning the movement.
  4. Drive through your heels and raise your hips in a controlled motion.
  5. Lift until your shoulders, hips and knees form a straight line without overextending the lower back.
  6. Briefly squeeze the glutes at the top.
  7. Lower your hips slowly back toward the starting position while keeping the bar under control.
  8. Repeat while keeping your feet planted and knees aligned.

What you should feel

A strong contraction in the glutes, with the hamstrings and core assisting with stability. The effort should stay around the hips without excessive pressure or pain in the lower back.

Groups mentioned in the description

CoreLegsGlutes

Exercise questions

How do you perform Barbell Hip Thrust?

Sit on the floor with your upper back supported on a stable bench and position the barbell across your hips, using a pad when needed. Keep your feet flat on the floor about hip-width apart with your knees bent. Brace your core and keep your spine neutral before beginning the movement. Drive through your heels and raise your hips in a controlled motion. Lift until your shoulders, hips and knees form a straight line without overextending the lower back. Briefly squeeze the glutes at the top. Lower your hips slowly back toward the starting position while keeping the bar under control. Repeat while keeping your feet planted and knees aligned.

What muscles does Barbell Hip Thrust work?

Hip extension with the upper back supported on a bench and a barbell positioned across the hips, targeting the glutes with support from the hamstrings and core.

What should I feel during Barbell Hip Thrust?

A strong contraction in the glutes, with the hamstrings and core assisting with stability. The effort should stay around the hips without excessive pressure or pain in the lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.