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Barbell Hip Thrust

Learn how to properly perform the Barbell Hip Thrust with this complete demonstration video.

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What is the Barbell Hip Thrust?

The barbell hip thrust is a compound exercise primarily targeting the glute muscles and hamstrings. It's widely used to improve strength and muscle mass in the glutes. Ideal for intermediate and advanced levels, this exercise maximizes the activation of the lower body muscles.

How to properly perform the Barbell Hip Thrust

  1. Start by sitting on the ground with your upper back against a bench.
  2. Place a barbell across your hips and hold it securely with both hands.
  3. Position your feet flat on the ground with your knees bent.
  4. Drive through your heels and lift your hips off the ground, creating a straight line from your knees to your shoulders.
  5. Squeeze your glutes at the top of the movement, then lower your hips back down to the starting position.
  6. Repeat for the desired number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Required equipment
Mechanics type

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Complementary exercises

Other exercises for Glutes:

Smith Lateral Step-UpSeated Figure 4 StretchExercise Ball Hip Bridge

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Hip thrust - Relevé de bassin à la barre
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