Barbell Hip Thrust
A bridge with your back on a bench and the bar on your hips: the most loadable glute strength movement.
- Sets
- 4
- Reps
- 8-12
- Rest
- 120 s
- Difficulty
- Intermediate
Free WeightsSecondary muscles: Core
Demonstration
Targeted Muscles
How to Perform
- 01Rest your shoulder blades on the bench and place the bar over your hip bones.
- 02Drive through your heels and lift your hips until your torso is level.
- 03Squeeze your glutes at the top, then lower under control.
Form Tips
- Chin tucked (eyes forward); do not arch your lower back.
- If the bar digs in, use a pad or towel.