Barbell Hip Thrust
The premier glute hypertrophy exercise delivering horizontal hip extension at maximum tension.
3D Visual Form & Technique Demonstration
Biomechanically verified form execution and joint angle cues.
Sit on floor with upper back against bench pad, barbell with thick pad over hips. Plant feet flat on floor hip-width apart so shins are vertical at lockout.
- Primary Muscle: GLUTES
- Secondary Synergists: LEGS
- Rest Interval: 90 seconds between sets
Barbell Hip Thrust Anatomy Activation
Primary motor unit recruitment for glutes with secondary synergist stabilizers.
Step-by-Step Execution Guide
Sit on floor with upper back against bench pad, barbell with thick pad over hips.
Plant feet flat on floor hip-width apart so shins are vertical at lockout.
Drive hips up through heels until hips, knees, and shoulders form a straight line.
Tuck chin, squeeze glutes hard for 1 second, lower hips to floor.
Common Mistakes & Form Fixes
Hyperextending lower back at top instead of tucking pelvis.
Placing feet too far forward or too close.
Always use a thick barbell pad to cushion the pelvic bones.
Alternative Exercises & Swaps
If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:
