---
title: "Barbell Hip Thrust"
description: "Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the floor."
locale: en
slug: barbell-hip-thrust
url: "https://hi.fitness/exercises/barbell-hip-thrust"
primaryMuscle: "Glutes"
secondaryMuscles: ["Hamstrings","Lats","Lower Back"]
equipment: ["Barbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/eb45d0d3-barbell-hip-thrust.mp4"
updatedAt: 2026-09-14T20:59:32+00:00
---
# Barbell Hip Thrust

Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the floor.

## How to do it

1. Sit on the floor with your upper back resting against a bench, knees bent, and feet flat on the floor. Roll a barbell over your hips, holding it securely with both hands.
2. Push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
3. Squeeze your glutes at the top of the movement and hold for a brief moment, ensuring your hips are fully extended.
4. Lower your hips back to the starting position with control. Repeat for the desired number of repetitions.

## Form tips

- Drive through your heels to engage your glutes and hamstrings effectively.
- Ensure your knees stay in line with your toes and do not flare out or cave inward.
- Breathe steadily, exhaling as you lift your hips and inhaling as you lower them back down.
- Use a pad or towel on the barbell for added comfort on your hips.

## Similar exercises

- [Cable Pull Through](https://hi.fitness/exercises/cable-pull-through) - Glutes · Cable
- [Dumbbell Glute Bridge](https://hi.fitness/exercises/dumbbell-glute-bridge) - Glutes · Dumbbell
- [Single Kettlebell Deadlift](https://hi.fitness/exercises/single-kettlebell-deadlift) - Glutes · Kettlebell
- [Dumbbell Single Leg Glute Bridge](https://hi.fitness/exercises/dumbbell-single-leg-glute-bridge) - Glutes · Dumbbell
- [Kettlebell Swing](https://hi.fitness/exercises/kettlebell-swing) - Glutes · Kettlebell
- [Dumbbell Hip Thrust](https://hi.fitness/exercises/dumbbell-hip-thrust) - Glutes · Dumbbell
- [Kettlebell Swing (Version 2)](https://hi.fitness/exercises/kettlebell-swing-version-2) - Glutes · Kettlebell
- [Dumbbell Hip Thrust (Version 2)](https://hi.fitness/exercises/dumbbell-hip-thrust-version-2) - Glutes · Dumbbell