How to do it
- Sit with your upper back against a bench and roll a padded bar over your hips.
- Drive through the heels and lift the hips until the torso is parallel to the floor.
- Squeeze hard at the top, then lower under control.
Cues that matter
- Tuck the chin and keep the ribs down so the glutes do the work, not the lower back.
- Pause for a full second at lockout every rep.
Common mistakes
- Hyperextending the lower back to fake a higher lockout.
- Bouncing the bar off the floor between reps.
Muscles worked
Primary
- Glutes
- Gluteus maximus
Also works
- Hamstrings
- Core
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Barbell Hip Thrust in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the glutes with different equipment — for a day the barbell is taken, or a gym that does not have one.