Barbell Hip Thrust


Gym Equipment Needed

Musle Group



Ensure that the barbell is placed securely on the floor and loaded with appropriate weights. The adjustable bench will be positioned to support your upper back during the exercise.

Starting Position
  • Begin by sitting on the ground with your back against the bench, feet flat on the floor, and knees bent.
  • With guidance from our trainers, roll the barbell over your legs and position it across your hips, just below your pelvic bone.
  • Ensure that your feet are positioned hip-width apart and your toes are pointed slightly outward.
  • Place your hands on the barbell for stability and support.

  • Take a deep breath and engage your core muscles.
  • Drive through your heels and push your hips up toward the ceiling, lifting the barbell off the ground.
  • Squeeze your glutes at the top of the movement and fully extend your hips.
  • Maintain a straight line from your knees to your shoulders throughout the exercise.
  • Slowly lower your hips back down to the starting position in a controlled manner.
  • Repeat the exercise for the recommended number of repetitions under the expert guidance and support of our trainers.

Muscles Involved: Ensure optimal activation of the targeted muscle groups, including:

  • Hamstrings
  • Quads
  • Glutes
  • Upper Back

Tips on doing this exercise

To maximize the effectiveness of your Barbell Hip Thrust :

  • Keep the barbell in contact with your shins and legs throughout the exercise to maintain proper alignment and control.
  • Imagine pushing the floor away from you with your heels as you thrust your hips upward, focusing on engaging your glutes and hamstrings.
  • When lifting heavier weights, our trainers may introduce the use of lifting straps to provide a secure grip and allow you to focus on the targeted muscles.

Common Mistakes

With the guidance and attention of skilled trainers, you can avoid common mistakes and optimize your Barbell Hip Thrust technique:

  • Ensure that your heels stay in contact with the floor throughout the exercise to promote stability and maximize the activation of your leg muscles.
  • Avoid rounding your back or allowing the barbell to roll toward your toes.
  • Protect your spine and ensure proper muscle engagement.

Recommended Ranges

To achieve your specific fitness goals, we recommend the following ranges for the Barbell Hip Thrust exercise:

  • For hypertrophy (muscle growth): Aim for 10-15 reps and perform 3-4 sets.
  • For strength development: Aim for 6-8 reps and perform 3-4 sets.


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