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Barbell Hip Thrust

The most direct glute-max loader available — builds hip extension strength without taxing the lower back.

DIFFICULTY
Intermediate
EQUIPMENT
Barbell · Bench
PRIMARY MUSCLES
Gluteus Maximus · Glutes
ALSO WORKS
Hamstrings · Abs
HOW TO DO IT
  1. 01Sit on the floor with your upper back against a bench and a padded bar across the hips.
  2. 02Plant the feet so the shins are vertical at the top of the rep.
  3. 03Tuck the chin, brace, and drive the hips up until the torso is parallel to the floor.
  4. 04Squeeze the glutes hard at the top, then lower under control.
COACHING CUES
  1. 01Finish with the glutes, not by arching the lower back.
  2. 02Ribs down and chin tucked throughout.
  3. 03Pause a full second at the top — that's where the work is.
COMMON MISTAKES
  1. 01Hyperextending the lumbar spine to fake more range.
  2. 02Feet too far forward, turning it into a hamstring exercise.
  3. 03Bouncing off the floor between reps.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

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