glutes · Barbell · Intermediate
Barbell Hip Thrust
The barbell hip thrust is the cornerstone of glute training: it loads the glutes at full hip extension, where they are strongest, and it can be progressed for years. If a program has one heavy glute lift, this is it.
Why it's in a glute program: The highest-tension glute exercise you can load progressively.
How to do the barbell hip thrust
- 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.
Form cues
- Shoulder blades on the bench edge, shins vertical at the top.
- Tuck the chin and look forward, not up.
- Lock out fully and hold for a second.
Muscles worked
Primary: glutes. Movement pattern: hip hinge. Equipment: barbell.
Programs that use the barbell hip thrust
In Glute Max this exercise appears in 7 of the coach-built programs, including Glute Growth Engine — 4 Day, Glute Power Forge — 4 Day, Glute Strength Block — 4 Day. Every program shows the animated form guide above on the workout screen.
