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Exercise · glutes

Barbell Hip Thrust

The most direct glute-building exercise. It loads hip extension in the position where the glutes are strongest.

Primary muscle
glutes
Equipment
barbell
Difficulty
intermediate
Sets and reps
3-4 sets of 8-12 reps

How to perform

  1. 1Sit on the floor with your upper back against a bench and a padded barbell across your hips.
  2. 2Plant your feet flat at roughly shoulder width so your shins are vertical at the top.
  3. 3Drive through your heels to lift your hips until your torso is parallel to the floor.
  4. 4Squeeze the glutes hard at the top, then lower under control.

Common mistakes

×Overextending the lower back at the top instead of finishing with the glutes.
×Placing the feet too far forward, which shifts tension onto the hamstrings.
×Using a short range of motion and not reaching full hip extension.

Muscles worked

Primary: glutes. This movement also recruits the hamstrings as supporting muscles.