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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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 45ยบ. Bench may need to be secured so it does not slide on floor.
Alternative Exercises
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