Barbell Hip Thrust
Hip extension for glutes, with a short pause at the top. The barbell lets you move the load with both arms at once.
- Primary muscleGlutes
- Also worksHamstrings
- EquipmentBarbell
- TypeCompound
- MovementHip hinge
- LevelIntermediate
- Glutes
- Hamstrings
- Barbell
How to do the Barbell Hip Thrust
4 steps, in the order you do them.
- Rest your upper back on a bench, bend your knees, and plant your feet firmly on the floor.
- Extend your hips, squeezing your glutes, without arching your lower back.
- Slowly return to the starting position and repeat.
- Repeat at a controlled pace without using momentum.
Muscles worked
Common Barbell Hip Thrust mistakes
What goes wrong most often when you do the Barbell Hip Thrust, and how to fix it.
The bar rolls toward your abs or digs into your hip bone.
Use a pad on the bar and position it in the crease of your hips before driving up.
The bench sits at lower back height instead of at the shoulder blades.
Place the edge of the bench just below your shoulder blades so your torso pivots on it.
At the top you arch your back and flare your ribs instead of extending your hips.
Tuck your chin and tilt your pelvis back at the top; your torso ends up parallel to the floor and your ribs stay down.
Alternatives to the Barbell Hip Thrust
They work the glutes with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 13 of the 36 routines.
- Beginners3 × 10–12
- Experienced3 × 8–12
- Rest0:45 to 2:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Full Body 3 Days | Beginner | 3 × 10–12 | 2:00 |
| Beginner Upper-Legs 4 Days | Beginner | 3 × 10–12 | 2:00 |
| Glute specialization · Beginner | Beginner and intermediate | 3 × 8–12 | 2:00 |
| Intermediate Upper-Legs 4 Days | Intermediate | 3 × 8–12 | 2:30 |
| Intermediate PPL 6 Days | Intermediate | 3 × 8–12 | 2:30 |
| Upper-Legs 5 Days | Intermediate | 3 × 8–12 | 2:00 |
| Glute specialization · Advanced | Intermediate and advanced | 4 × 6–10 | 2:30 |
| PPL 6 days high volume | Advanced | 3 × 8–12 | 2:30 |
Rest between sets, in minutes. And 5 more routines in the app.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Barbell Hip Thrust
- Beginner Full Body 3 Days3 days · 55 min · BeginnerSee routine →
- Beginner Upper-Legs 4 Days4 days · 60 min · BeginnerSee routine →
- Glute specialization · Beginner4 days · 65 min · Beginner and intermediateSee routine →
More glutes exercises
Glute BridgeGlutes · Bodyweight
Multi Hip AdductionAdductors · Machine
Plate-Loaded Hip ThrustGlutes · Machine
Copenhagen PlankAdductors · Bodyweight
Frequently asked questions
What muscles does the Barbell Hip Thrust work?
The Barbell Hip Thrust works mainly the glutes. It also works the hamstrings.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 10 to 12 reps with 2 minutes of rest. With more experience, 3 sets of 8 to 12 reps with 2 and a half minutes of rest.
Which routines include the Barbell Hip Thrust?
It appears in 13 of the 36 Mobbe routines, such as Beginner Full Body 3 Days, Beginner Upper-Legs 4 Days, and Glute specialization · Beginner.