Legs·Barbell·Compound

Barbell Hip Thrust

The most direct glute builder there is.

Beginner★ In-Depth GuideGlute growthGlute strengthSprint power4.7

Body Part

Legs

Equipment

Barbell

Level

Beginner

Type

Compound

Force

Push

The barbell hip thrust is a horizontal hip extension where your upper back rests on a bench and you drive a loaded barbell up by squeezing your glutes to a full lockout. Popularized by Bret Contreras, it isolates and overloads the glutes better than almost any other lift, making it a favorite for building strength and size in the posterior.

Muscles Worked

Glutes primaryHamstrings secondaryQuads secondary

How to Do the Barbell Hip Thrust

  1. 1Sit on the floor with your upper back against the long edge of a bench and roll a padded barbell into the crease of your hips.
  2. 2Plant your feet flat, roughly shoulder-width, so that at the top your shins will be vertical (knees stacked over heels).
  3. 3Tuck your chin and pull your ribs down so your spine is neutral, not arched.
  4. 4Brace your core, then drive through your heels and squeeze your glutes to lift the bar.
  5. 5Push your hips all the way up until your torso is parallel to the floor and your knees, hips, and shoulders form a straight line.
  6. 6Squeeze hard at the top for a beat, then lower under control without resting the bar on the floor between reps.

Coaching Cues

Chin tucked, ribs down — look at your knees, not the ceiling.
Drive through your heels, not your toes.
Squeeze your glutes like you're cracking a walnut at the top.
Shins vertical at lockout — knees stacked over heels.
Posterior pelvic tilt at the top, don't arch your back.

Common Mistakes

Hyperextending the lower back to reach lockout — fix by tucking the chin, dragging the ribs down, and tilting the pelvis under to lock out with the glutes, not the spine.
Driving through the toes instead of the heels — fix by sitting the feet slightly forward and pushing through the heels so the glutes do the work.
Not reaching full lockout, leaving the glutes short of full contraction — fix by driving the hips all the way up until the torso is parallel to the floor.
Feet placed too far forward or too close, shifting load off the glutes — fix by setting feet so the shins are vertical at the top of the rep.
Letting the bar roll and crush the hips from no padding — fix by using a thick pad, towel, or barbell sleeve in the hip crease.

Variations & Related Lifts

Single-Leg Hip ThrustGlute BridgeDumbbell Hip ThrustB-Stance Hip ThrustMachine Hip ThrustBanded Hip Thrust

What Lifters Say

Based on 29,000 online discussions

The barbell hip thrust is widely regarded on r/Fitness and the broader lifting community as the most effective dedicated glute exercise you can do. Lifters love how directly it targets the glutes, how heavy you can load it, and how much it spares the lower back compared to squats and deadlifts. It's a near-mandatory recommendation for anyone whose primary goal is glute size, strength, or a stronger lockout in their other lifts.

The most-discussed form points are all about avoiding lower-back hyperextension. The community consensus is to tuck your chin, pull your ribs down, and finish each rep with a posterior pelvic tilt so the glutes (not the lumbar spine) drive the lockout. People are reminded to look toward their knees rather than crane their neck back, to drive through the heels, and to set their feet so the shins end up vertical at the top. Full lockout with a hard glute squeeze is emphasized as where the magic happens.

The other universal theme is the 'gym-awkwardness factor.' Lots of lifters admit they avoided hip thrusts for ages because the setup feels exposed and the in-and-out from under a loaded bar is clumsy. The community's reassurance is consistent: nobody's watching, a good hip pad solves the bar-digging problem, and bracing the bench against a wall or rack stops it from sliding. Push past the self-consciousness and it quickly becomes one of the most rewarding lifts for the posterior.

Why Lifters Love It

  • The single most direct and effective glute-builder available — nothing isolates them better.
  • Easy to overload progressively since the glutes can handle a lot of weight.
  • Very back-friendly compared to squats and deadlifts when done with a neutral spine.
  • Strong mind-muscle connection — you really feel the glutes working.

Common Pitfalls

  • Awkward and self-conscious to set up in a busy gym, especially the hip crease position.
  • Getting in and out from under a heavy bar is clumsy and sometimes embarrassing.
  • Requires a pad or the bar digs painfully into your hip bones.
  • Easy to hyperextend the lower back instead of locking out with the glutes.

Frequently Asked Questions

Why does my lower back hurt during hip thrusts instead of my glutes?
That's almost always from hyperextending — arching the lower back to reach 'lockout' instead of finishing with the glutes. Fix it by tucking your chin, pulling your ribs down toward your hips, and tilting your pelvis under at the top so your glutes do the work. Looking at your knees rather than the ceiling keeps your spine neutral throughout the rep.
Where should my feet go on a hip thrust?
Set them so that at the top of the rep your shins are vertical — knees stacked right over your heels. Too far forward shifts load to the hamstrings, too close turns it into more of a quad movement. Drive through your heels rather than your toes to keep the tension on your glutes.
How do I keep the bar from hurting my hips?
Use a thick barbell pad, a folded towel or yoga mat, or a foam barbell sleeve in the crease of your hips. As the weight climbs, more padding becomes essential — pulling the pad snug into your hip crease before you start makes a huge difference. Some lifters with bonier hips double up on padding for heavy sets.
Are hip thrusts better than squats for glutes?
They're complementary, not competitors. Hip thrusts provide peak glute tension at full hip extension and let you overload the glutes directly, while squats load the glutes more in a stretched position and build the whole lower body. The best approach for glute growth is usually to do both, since they train the muscle at different points in its range.
How do I set up a hip thrust without it feeling so awkward?
Brace the bench against a wall or a rack so it can't slide, roll the loaded bar over your legs using 45-lb plates (or a ramp) so it clears your knees, and scoot under so the bar sits in your hip crease with the pad. Tuck your chin against the bench and you're ready. It's clumsy the first few times, but the routine becomes second nature fast — and genuinely, nobody is paying attention.
How much should I be able to hip thrust?
Glutes are strong, so hip thrust numbers tend to be high — many trained lifters work up to thrusting well more than they squat. But chasing weight at the cost of form (especially hyperextending) defeats the purpose. Prioritize a full lockout, a hard glute squeeze, and a controlled tempo over loading the bar to impress anyone.

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