Hip Thrust

How to Barbell Hip Thrust

A hip thrust is very similar to a glute bridge, but it’s done on a bench to increase your range of motion. It can be done with a barbell, dumbbell or plate and primarily targets the glutes / butt.


: Glutes, Hamstrings


: Intermediate


: Barbell, Dumbbell


: Strength, Toning

How to do Barbell Hip Thrust:

Start Hip Thrust Exercise

Hip Thrust Bridge Finish

  1. Begin seated on the ground with a bench directly behind you.
  2. Place a loaded barbell (or dumbbell / plate) over your legs. Using a pad on the bar can greatly reduce the discomfort during this exercise.
  3. Roll the bar so that it is directly above your hips (or position a plate / dumbbell in your lap) , and lean back against the bench so that your shoulder blades are near the top.
  4. Begin the movement by driving through your feet, extending your hips vertically and up with the weight. Your body should be supported by your shoulder blades and your feet.
  5. Slowly extend up as far as possible and squeeze your butt, then reverse the motion and return to the starting position.
  6. Repeat exercise for the suggest number of repetitions.

Demonstration Video:

* Photos from © Bodybuilding.com