Barbell hip thrust
Glutes . Hamstrings
Tuck the chin, squeeze the glutes, full lockout at the top.
Use in a programExercise profile
Best forMuscle growthStrength
Effectiveness★★★★★ 5/5
EquipmentBarbell, Bench
Also worksHamstrings, Quads
Recommended3-4 sets x 6-12 reps, rest 1-2 min
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- The most direct loaded glute builder there is.
- Setup
- Upper back on a bench, bar over the hips on a pad.
- Common mistakes
- Overarching the lower back instead of locking the hips.
- Easier
- Do a bodyweight hip thrust or a glute bridge.
- Harder
- Add load or pause at full lockout.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s