Hip thrusts performed with a barbell to target the glutes.
- +Targets glutes effectively
- +Can lift heavy weights
- +Compound exercise
- –Requires a bench and barbell
- –Risk of lower back strain if done incorrectly
- –Can be intimidating for beginners
This exercise targets:
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Sit on the floor with upper back on a bench; roll a padded barbell into your hip crease
- Place feet flat, shoulder‑width, toes slightly out; shins vertical at the top
- Brace your core, tuck your chin, and slightly tuck your pelvis (ribs down)
- Drive through your heels to lift hips until torso and thighs form a straight line
- Squeeze your glutes hard at the top; pause 1–2 seconds without arching your lower back
- Lower hips under control until just above the floor, keeping tension
- Inhale on the way down; exhale as you thrust up
- Keep knees tracking over toes, bar level, and avoid pushing through your toes