How to do a Barbell Hip Thrust
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Barbell Hip Thrust
Flat Bench
Barbells
Target muscles worked
Instructions for Proper Form
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.
- Sit upright on the floor with the back of your shoulders against a bench and a loaded barbell at the base of your feet.
- 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.
- Grip the barbell with a double overhand grip to prevent it from moving from your hip.
- 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.
- Control the movement as you descend your hips back to the ground.
Weight & 1 Rep Max Calculator
Average Barbell Hip Thrust standards by male, female, weight, age and height
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.
- beginner8reps45lbs1 Rep Max55lbs
- intermediate8reps55lbs70lbs
- advanced8reps70lbs90lbs
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Alternative Exercises to Barbell Hip Thrust
1. Glute Kickback Machine
94.6 mSCORESWAPPED 17,417 TIMESGlute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.
- Beginner
- Glutes
- Glute Kickback Machine
2. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 15,304 TIMESThis exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.
3. Cable Hip Extension
89.9 mSCORESWAPPED 13,169 TIMESCable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
4. Hip Thrust
97 mSCORESWAPPED 11,283 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.
- Beginner
- Glutes
5. Cable Pull Through
89.6 mSCORESWAPPED 10,226 TIMESCable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
6. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 9,492 TIMESThis exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.
7. Single Leg Kickback
86.2 mSCORESWAPPED 7,550 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
- Beginner
- Glutes
8. Kneeling Squat
73.9 mSCORESWAPPED 7,195 TIMESKneeling Squat is a unique variation of the more traditional Squat. This compound exercise primarily targets the quadriceps and glutes. By performing the exercise from a kneeling position, you can eliminate stress on the lower back and knees. This adaptation makes it a great choice for those with mobility issues or anyone looking to focus more intensely on their upper leg muscles without the added complexity of balance.
9. Smith Machine Glute Bridge
61.1 mSCORESWAPPED 6,843 TIMESThis exercise is a weighted variation on the more standard Hip Thrust. Like other Hip Thrusts, this is a compound movement that primarily targets your glutes. The use of a Smith Machine allows you to add more resistance to this exercise than just your bodyweight. In addition, the Smith Machine will restrict your range of motion, and stabilize the movement. This allows you to focus more of your attention on exertion rather than stabilizing the movement.
- Intermediate
- Glutes
- Smith Machine
- Flat Bench
10. Kettlebell Swing American
83 mSCORESWAPPED 6,423 TIMESThis exercise is a variation on the more common Kettlebell Swing. Like the more standard version, this is a compound, explosive movement that primarily targets the glutes. By swinging the kettlebell overhead, this exercise can better translate to some more advanced exercises like Snatches. This is a great exercise for developing power.
- Intermediate
- Glutes
- Kettlebells