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Upper Legs · Barbell
Barbell Hip Thrust
Barbell Hip Thrust is an intermediate compound strength exercise that works the glutes (upper legs), with the hamstrings and lower back assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
How to do Barbell Hip Thrust
- 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.
- Push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
- Squeeze your glutes at the top of the movement and hold for a brief moment, ensuring your hips are fully extended.
- 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.
Barbell Hip Thrust alternatives
More glutes exercises
Barbell Hip Thrust FAQ
What muscles does Barbell Hip Thrust work?
Barbell Hip Thrust mainly works the glutes in the upper legs (gluteus maximus and gluteus mideus). The hamstrings and lower back work as secondary muscles.
What equipment do you need for Barbell Hip Thrust?
You need a barbell.
How many sets and reps of Barbell Hip Thrust should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Hip Thrust good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Hip Thrust burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Hip Thrust?
Other exercises for the glutes include Dumbbell Hip Thrust, Bodyweight Hip Thrust, Dumbbell Staggered Hip Thrust and Celebratory Hip Thrust.
For developers
Use Barbell Hip Thrust in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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