Exercise guide
Barbell Hip Thrust
The Barbell Hip Thrust places a loaded bar across the hips while the shoulder blades rest against a bench. The glutes drive the hips upward, with the hamstrings and calves assisting. The bench-supported setup allows more hip movement than a floor glute bridge.
Training context
Why is the Barbell Hip Thrust useful?
The hip thrust provides direct loaded hip-extension work and can be progressed in small barbell increments. It may be used as a primary glute exercise or as accessory work after squats and deadlifts.
Bench height, foot position, padding, and the bar's location across the hips all affect how the exercise feels. Keep those details consistent when tracking progress.
Technique overview
Keep the bench and bar secure
Sit with the bench behind you and center the padded bar across the hips. Position your shoulder blades against the bench and plant the feet. Drive the hips upward without letting the bar roll, pause at the highest controlled position, and lower along the same path. Avoid finishing by arching the lower back or allowing the bench to slide.
Treat this as an overview and use a range, pace, and setup you can control.