Barbell Hip Thrust
The Barbell Hip Thrust primarily works the Gluteus Maximus, Gluteus Medius, with secondary activation of the Adductor Magnus, Rectus Femoris and stabilizer support from the Biceps Femoris (Long Head), Erector Spinae, External Obliques, Rectus Abdominis, Transverse Abdominis. It is a barbell compound exercise at intermediate difficulty.
The Barbell Hip Thrust is a intermediate compound exercise performed with barbell, following a hinge movement pattern. It primarily targets the Gluteus Maximus, Gluteus Medius, with secondary engagement of the Adductor Magnus, Rectus Femoris. This is a bilateral pushing movement, meaning both sides work together to generate force.
Barbell hip thrust with weight on hips emphasizing glute development.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Hinge |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus, Gluteus Medius |
| Secondary | Adductor Magnus, Rectus Femoris |
Muscles Worked
The Gluteus Maximus, and Gluteus Medius are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Adductor Magnus, and Rectus Femoris act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Femoris (Long Head), Erector Spinae, External Obliques, and 2 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Gluteus Medius (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Rectus Femoris (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Sit on floor with long side of bench behind back.
- Roll barbell back and center over hips.
- Position upper back on corner of bench.
- Place feet on floor approximately shoulder width with knees bent.
- Grasp bar to each side.
Execution
- Raise bar upward by extending hips until straight.
- Lower and repeat.
Comments
- Use bench of lower height 16" to 18" (40 to 46 cm) allowing torso to be angled approximately 45º.
- Bench may need to be secured so it does not slide on floor.
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Maximus, Gluteus Medius) and can be substituted based on your equipment or variation preferences.
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