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Glutes

Barbell hip thrust: how to do it right

The hip thrust is the loaded exercise that works your glutes the most. You do it with your upper back on a bench and a barbell across your hips.

Main muscle
Glutes
Also works
Hamstrings, Quads, Core
Equipment
Barbell, bench and bar pad
Level
Beginner
Barbell hip thrust: start position
Start position
Barbell hip thrust: end position
End position

Step by step

  1. Sit on the floor with the bottom of your shoulder blades against the edge of a bench.
  2. Roll the bar over your legs to your hips and put a pad on it so it doesn't hurt.
  3. Plant your feet hip width apart, at a distance where your shins are vertical at the top.
  4. Tuck your chin slightly and look ahead, not at the ceiling.
  5. Drive through your heels and lift your hips until your torso is in line with your thighs.
  6. Squeeze your glutes for a second at the top and lower under control until you almost touch the floor.

Tip: Without a barbell or at home, start with floor glute bridges or a dumbbell on your hips.

Common mistakes

Arching your lower back at the top

If your lower back arches, your glutes work less. Go up only until torso and thighs line up, ribs down.

Feet too far or too close

Too far works your hamstrings more; too close, your quads. Aim for vertical shins at the top.

Looking at the ceiling

Throwing your head back makes your back arch. Keep your gaze ahead throughout.

Short range

Not lowering enough takes work away. Lower until your glutes almost touch the floor.

Sets and reps

Guide ranges. Start with a weight where the last rep is hard but your technique holds.

GoalSetsRepsRest
Strength3–53–62–3 min
Build muscle3–46–121.5–2 min
Health and fitness2–310–151 min

In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.

Alternatives

If the machine is busy or you want a variation:

FAQ

Hip thrust or squat for glutes?

Both work your glutes. The hip thrust loads them more at the top of the movement and is easier to learn; combining them works well.

Should the bar hurt my hips?

No. Use a bar pad or a folded mat. If it still bothers you, adjust where the bar sits on your hips.

General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.

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