Barbell Hip Thrust

  1. Sit on the ground with a bench behind you. Have the barbell over your legs just above your hips.
  2. Lean back against the bench so that your shoulders are resting upon it, stretch your arms out to either side using the bench as support.
  3. Raise the weight by driving through your feet and extending your hips upwards. Support the weight with your shoulders and feet.
  4. Slowly extend as far as you can, and then slowly return to the starting position.
Grips Overhand, Underhand, Mixed
Mechanic Compound
Force Push
Difficulty Advanced

Barbell Hip thrust Detailed How To:


Grab a box, (or a bench) that is roughly 18 to 24 inches in height. Grab some type of pad to go between your hips and the barbell. Getting the bar into place can be challenging depending on what you have access to. 

  • If you've got access to a weighted barbell like in our demo video, either place the bar on your hips while seated on the box or bench and slide down until your shoulder blades are at the edge of the box. Or, slide into position, with the bar standing vertically next to you, then carefully tip the bar over you and onto your hips. 

  • If you have plates that roll on the bar, it becomes a lot easier. In that instance, just roll the bar into place over your hips. 

  • If you have the 12 sided plates (most gyms will have these), it's a lot more challenging. You'll have to get the bar as close to straight over your hips as you can and then scoot into position. 

Once you have the bar in place on your hip bones, take your stance. Your feet should be about shoulder width apart, and toes facing forward. You don't want your feet too far forward or back. If your feet are too far forward, it will shorten the range of motion. If your feet are too far back you will turn the hip thrust into more of a quadricep movement. 

Once you have your stance, grab the bar with either a double overhand or mixed grip. Your hands should only be keeping the bar in place as you perform the movement. Make sure your shoulder blades are pulled back and dug into the box. Now we initiate the hip thrust.

Performing The Barbell Hip thrust

Force your hips as high as you can. Hip Thrust variations do something no other glute movements do. The tension is at its highest at the top of the movement when the glutes are in their contracted or shortened position. Therefore, the most important part of the hip thrust is the very top end of the range of motion. You will know you're in the right spot when you feel your glutes contract really hard.

There is no need to touch your butt or the plates all the way back to the floor on each rep. Just go as low as you can without touching the plates back down to the floor. This will keep tension on your glutes.