Barbell Hip Thrust

Target Area: Lower Body 

Equipment: Barbell, Bench, Weight Collars, Weight Plates

  1. Load the barbell with the prescribed weights and secure with weight collars.
  2. Rest your upper back and shoulders on a bench and roll the barbell over your legs until it is positioned comfortably on your hips above the pelvis. You can use a cushion or towel to make this more comfortable, especially as you increase the weight being lifted.
  3. Position your feet so that your heels are close to your buttocks.
  4. Grip the bar firmly outside of shoulder width.
  5. Drive your hips upwards by pressing your feet firmly to the floor and squeezing your buttocks at the top of the exercise (while avoiding overextending).
  6. Gradually lower the bar back to the starting position, ensuring that you maintain tension through your glute muscles.



Increase the weight on the bar or perform the exercise after you have already worked your hamstrings and glutes. Exercises like deadlifts, squats and lunges are great to perform before hip thrusts.


Start with the barbell alone, working up to a comfortable weight.


Dumbbell Hip Thrust