Barbell hip thrust

A glute bridge with the upper back on a bench and a padded barbell across the hips: the bench adds range and the bar adds load.

Bridge family

Barbell hip thrust

Harder option

A glute bridge with the upper back on a bench and a padded barbell across the hips: the bench adds range and the bar adds load.

DemandMedium

Equipment requiredA barbell + A bench or box

Muscle focusGlutes · Hamstrings · Quads · Abs

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Sit on the floor with the upper back against the edge of a secured bench, the knees bent, the feet flat and a padded barbell across the hip creases.
Steady the bar with both hands and drive through the heels to lift the hips until the shoulders, hips and knees line up, the chin tucked.
Pause at the top without arching the low back, then lower the hips toward the floor under control.

Form cues

Finish the lift with the glutes, not by arching the back.
Pad the bar; heavy loads over the hip bones can be uncomfortable.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

ACE · Understanding the barbell hip thrust (a glute bridge with external load) ↗
Contreras 2015 · Hip thrust and back squat compared (EMG) ↗
Free Exercise DB · alias and muscle metadata ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Glutes. Also: Hamstrings, Quads, Abs.

Equipment

A barbell + A bench or box

Level

Intermediate. See the easier and harder options above.

Workouts that use it

Lower body gym workout · 50 min

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Questions people ask

What muscles does the Barbell hip thrust work?

Mainly the glutes, with help from the hamstrings, quads and abs.

What equipment do I need for the Barbell hip thrust?

A barbell + A bench or box.

Is the Barbell hip thrust good for beginners?

It is graded intermediate. If it is too hard right now, start with the Glute bridge.

What is an easier alternative to the Barbell hip thrust?

Try the Glute bridge. Both are written steps in the same progression.

How do I make the Barbell hip thrust harder?

Progress to the Barbell back squat, or add load, range or slower lowering once your form is solid.