Hip Thrust

Barbell Hip Thrust

CompoundPush forceHingeBeginner

BarbellBenchPlate Free weights

The barbell hip thrust loads horizontal hip extension with the upper back braced on a bench and a barbell across the hips. It is one of the most direct ways to overload the gluteus maximus and medius through a full range. Drive through the heels with vertical shins, fully extend the hips, and finish with a posterior pelvic tilt rather than arching the lower back.

Mechanic

Compound

Load type

Weighted

Utility

Basic

Video guide ↗

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