Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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