How to do a Barbell Hip Thrust

Authored by Fitbod

About Barbell Hip Thrust

Sets Logged
1,692,312
Popularity Rank
56th
Difficulty
Intermediate
Glutes Strength
97 mSCORE 9th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Barbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.

  1. Sit upright on the floor with the back of your shoulders against a bench and a loaded barbell at the base of your feet.
  2. Grab ahold of the barbell to roll it to your upper thigh before bending your knees and placing your feet firmly on the ground hip-width apart.
  3. Grip the barbell with a double overhand grip to prevent it from moving from your hip.
  4. Begin extending your hips by flexing your glutes until your hips are fully extended or there is a straight alignment from your knees to your shoulders which are pressed to the bench.
  5. Control the movement as you descend your hips back to the ground.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    35
    lbs
    1 Rep Max
    45
    lbs
  • intermediate
    8
    reps
    40
    lbs
    50
    lbs
  • advanced
    8
    reps
    50
    lbs
    65
    lbs

Enter your stats to calculate your Sets & Reps