Glute accessory lift
Barbell Hip Thrust
The barbell hip thrust trains hip extension with heavy glute emphasis. It is commonly used to build glute strength and support squats, deadlifts, and athletic movement.
- Primary muscles
- Glutes
- Equipment
- Barbell, Bench, Pad
- Difficulty
- Beginner
Secondary muscles worked
Hamstrings, Adductors, Core.
Setup
- Sit with upper back against a stable bench and the bar padded across the hips.
- Set feet about shoulder-width with shins near vertical at the top.
- Tuck ribs down and brace the core.
- Keep chin slightly tucked so the torso moves as a unit.
How to do the Barbell Hip Thrust
- 1
Drive through heels
Push the floor away and lift hips until the torso is roughly parallel to the floor.
- 2
Lock with glutes
Squeeze glutes hard at the top without arching the low back.
- 3
Control down
Lower hips until you feel tension reset, not a collapse.
- 4
Repeat steadily
Keep feet planted and bar path consistent each rep.
Common mistakes
- Overextending the lower back at lockout.
- Setting feet too far forward or too close.
- Bouncing the bar instead of controlling reps.
- Letting knees cave inward.
Notes by experience level
Beginner
Start with bodyweight or light dumbbell hip thrusts to learn lockout.
Intermediate
Add load while keeping a clear glute squeeze at the top.
Advanced
Use pauses or single-leg variations to increase difficulty without endless load.
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