Barbell exercise

Hip Thrust (Barbell) form, muscles worked, and workout tracking

The barbell hip thrust is a compound movement primarily targeting the gluteus maximus. It is widely used to build lower body strength, improve hip extension power, and enhance posterior chain development.

Hip Thrust (Barbell) illustration

How to do Hip Thrust (Barbell)

  1. 1Sit on the floor with your upper back against a bench and a loaded barbell positioned over your hips.
  2. 2Plant your feet firmly on the floor, shoulder-width apart, and grip the bar for stability.
  3. 3Inhale, then drive through your heels to lift your hips until your thighs and torso form a straight line, squeezing your glutes at the top.
  4. 4Maintain a neutral spine and keep your chin tucked throughout the movement.
  5. 5Exhale as you lower your hips back to the starting position with control.

Related exercises

Bench Press - Close Grip (Barbell)

Arms · Barbell

Bench Press (Barbell)

Chest · Barbell

Bent Over Row (Barbell)

Back · Barbell

Bicep Curl (Barbell)

Arms · Barbell

Track Hip Thrust (Barbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.