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All glutes exercisesGlutes · Gym

Barbell Hip Thrust

The #1 glute-max builder. Load the hips at full extension.

IntermediateBarbell + bench4 × 8–12
Barbell Hip Thrust demonstration thumbnail — Hip Thrust Instructional Video
GlutesBarbell + bench

Barbell Hip Thrust

Demo · Bret Contreras

Verified Barbell Hip Thrust demonstration by Bret Contreras. Click to play.

How to do the Barbell Hip Thrust

  1. 1Upper back on bench
  2. 2Chin tucked
  3. 3Squeeze glutes at lockout

Benefits of the Barbell Hip Thrust

  • Peak glute tension at full hip extension — where squats and lunges are weakest
  • Easy to load heavy with minimal fatigue on the lower back
  • Improves sprint speed and lockout strength on hinges

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  2. 2Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  3. 3Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services