Muscles worked
What the barbell hip thrust trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Set the bench. Use a stable bench about 13 to 16 inches high, a little below knee height for most people, pushed against a wall or rack so it cannot slide. Sit on the floor with your back to its long edge.
- 02
Find your back position. Rest the bench edge across your upper back at the bottom tips of your shoulder blades. Too high and it digs into your neck; too low and it presses into your lower back and you slide off at the top.
- 03
Roll the bar in. Put a thick pad or folded mat on the bar and roll it over your legs until it sits in the crease of your hips, not on your stomach. Large 45 lb plates give you room to roll under; with smaller plates, set the bar on blocks or use a bench height that clears.
- 04
Place your feet. Feet flat about hip to shoulder width, toes turned out slightly. Set them so your shins will be vertical and your knees bent near 90 degrees at the top.
- 05
Grip and brace. Hold the bar just outside your hips with both hands to keep it from rolling. Tuck your chin, take a breath and brace your abs.
Step by step
How to do the barbell hip thrust
- Upper back pivots on the bench edge
- Shins vertical at the top
- Bar on a pad over the hip crease
Drive 1s → Squeeze 0.7s → Lower 2s
Hatching marks the highlighted muscle groups.
- 01
Drive up. Push through your whole foot, with the pressure toward your heels, and lift your hips. Your upper back pivots on the bench edge rather than sliding along it.
- 02
Finish at the top. Stop when your hips are fully straight: body in a line from shoulders to knees, knees over ankles, torso about level with the floor. Do not try to go higher by arching your lower back.
- 03
Squeeze. Tuck your pelvis slightly, ribs down, and squeeze your glutes hard for a one second pause. You should feel it in your glutes, not your lower back.
- 04
Keep your head with you. Keep your chin tucked and eyes looking forward over your knees the whole rep, so your head and torso move together.
- 05
Lower with control. Bring your hips down until they are a few inches above the floor or the plates touch, then start the next rep without relaxing.
Cues to say in your head
- Chin tucked, ribs down
- Drive through your heels
- Shins vertical at the top
- Tuck and squeeze
- Move as one piece
- Pause at the top
Fix these first
Common mistakes
Arching the lower back at the top
Finish with your ribs down and your pelvis slightly tucked. If you feel it in your lower back, you are arching your spine to finish the rep instead of straightening your hips.
Looking up at the ceiling
Keep your chin tucked and eyes forward. Throwing your head back makes it easy to overarch and lose the glute squeeze.
Feet in the wrong spot
Feet too close puts the work in your quads; too far turns it into a hamstring exercise. Adjust until your shins are vertical at the top.
Stopping short of lockout
Get your hips fully straight on every rep. The top is where the glutes work hardest, so cutting it short skips the point of the lift.
Knees caving in
Push your knees out in line with your toes. A light band above the knees can help you learn the position.
Bench sliding or bar rolling
Brace the bench against a wall or rack, and hold the bar in your hip crease with both hands for the whole set.
Stay safe
Use a bench that is anchored so it cannot tip or slide, and always pad the bar, since a bare bar across the hip bones can bruise. Build load gradually, because people often progress fast on this lift. Stop the set if you feel sharp pain in your lower back, hips or knees, or a pinch in the front of the hip, and check your setup before going heavier. If pain continues between sessions, get it looked at by a physical therapist or doctor.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3 to 5 | 4 to 6 | 80–88% 1RM | 2 to 3 min |
| Muscle | 3 to 4 | 8 to 12 | 65–75% 1RM | 1.5 to 2 min |
| Endurance | 2 to 3 | 15 to 20 | 50–65% 1RM | 1 to 1.5 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
140–160lb
3 to 4 sets of 8 to 12 reps, 1.5 to 2 min rest. Where most people get the most from this lift. Take sets close to failure and hold each lockout.
Warm up to 150 lb
Tap a set to see its plates.
45 + 5 + 2.5
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Barbell Hip Thrust questions
What muscles do hip thrusts work?
Mainly the glutes, especially the glute max at the top of the rep. The hamstrings, quads and adductors help, and your abs and lower back keep your torso steady.
Is the hip thrust machine as good as a barbell hip thrust?
For building the glutes, yes, if you use a full range and a real squeeze at the top. The machine is quicker to set up and easier to push close to failure, while a barbell works in any gym with a bench and lets you load as heavy as you need.
Is a Smith machine hip thrust better than a barbell?
Neither is better; they train the same muscles. The Smith machine keeps the bar on a fixed path so it cannot roll, while a free barbell is more flexible about where you set up.
How do you do a single-leg hip thrust?
Set up with your upper back on the bench and one foot flat, then lift the other foot or hold that knee to your chest. Drive through the planted heel until your hip is straight and keep your pelvis level. Start with bodyweight before adding a dumbbell on your hip.
Why do I feel hip thrusts in my lower back?
Usually because you are arching your lower back to finish the rep instead of straightening your hips. Keep your chin tucked and ribs down, tuck your pelvis slightly at the top, and stop when your body is straight from shoulders to knees.
How many sets and reps of hip thrusts should I do?
For muscle, 3 to 4 sets of 8 to 12 reps, close to failure, works for most people. For strength, use 3 to 5 sets of 4 to 6 reps at a heavier weight, once or twice a week.
Train in Protocol
Log your barbell hip thrust by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.