How to Do the Barbell Hip Thrust
Intermediate glutes exercise with barbell.
The Barbell Hip Thrust is an intermediate-level glutes exercise that works several muscles together, led by the glutes, using barbell. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. It slots into most gym setups, and SSS Workout Assistant will program it automatically when it fits your goal and available equipment.
Exercise details
- Muscle group
- Glutes
- Primary muscle
- Glutes
- Equipment
- Barbell
- Difficulty
- Intermediate
- Type
- Compound
How to perform it
- 1Begin seated on the ground with a bench directly behind you.
- 2Have a loaded barbell over your legs.
- 3Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
- 4Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- 5Begin the movement by driving through your feet, extending your hips vertically through the bar.
- 6Your weight should be supported by your shoulder blades and your feet.
- 7Extend as far as possible, then reverse the motion to return to the starting position.
How to program the Barbell Hip Thrust
- Do the Barbell Hip Thrust early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Barbell Hip Thrust alternatives
No barbell? These train the same glutes, grouped by what you have available.
Dumbbell or kettlebell
Easier and harder variations
The Barbell Hip Thrust is rated intermediate. Regress while you build the pattern, progress once it feels easy.
Easier — build up to it
What to pair it with
For a balanced session, pair the Barbell Hip Thrust with a move for the opposing muscles — the Barbell Front Squat (quadriceps) or the Barbell Full Squat (quadriceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Barbell Hip Thrust can land on:
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Barbell Hip Thrust automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Barbell Hip Thrust work?
The Barbell Hip Thrust primarily targets the glutes within the glutes muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Barbell Hip Thrust?
You need barbell to perform the Barbell Hip Thrust.
Is the Barbell Hip Thrust a compound or isolation exercise?
The Barbell Hip Thrust is a compound exercise, working multiple joints and muscle groups at once. It's well suited to intermediate trainees.
How many sets and reps of the Barbell Hip Thrust should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Barbell Hip Thrust good for beginners?
The Barbell Hip Thrust is rated intermediate. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Barbell Hip Thrust?
Good substitutes that train the same glutes include the Bodyweight Hip Thrust (bodyweight), the Curtsy Lunge (bodyweight), the Dumbbell Rear Lunge (dumbbell). Pick the one that matches the equipment you have.
Can I do the Barbell Hip Thrust at home?
It's usually done in a gym because it needs barbell. At home, substitute a dumbbell or bodyweight variation that trains the same glutes.
